Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Garlic bread, frozen

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Garlic bread, frozen: 85.7g

Garlic bread, frozen has 19.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Garlic bread, frozen?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Garlic bread, frozen	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	14.7% 14.2g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	27.5% 35.8g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	4.36% 3.16g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	30% 22g	0.73% 0.53g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 19.7g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	5.64% 2.14g	38g per day for Men 19-50 years
Protein	28.3% 16g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	1.24% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54% 217μg	40% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.86% 0.069μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	0.19% 0.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.3% 7.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	6.74% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	18.3% 183mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	10.3% 0.093mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	142% 11.3mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	4.7% 19.7mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.7% 467mg	10.7% 74.6mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	2.6% 88.3mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	26% 14.2μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.74% 27.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Garlic bread, frozen:

• Cooked Ripe Red Tomatoes have 35.9 times more Vitamin A, 1.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.8 times more Vitamin B5, 18.5 times more Vitamin B6, 1.4 times more Vitamin B9, 2216.7 times more Vitamin C, 9.2 times more Vitamin E and 1.8 times more Vitamin K than Garlic bread, frozen.
• Both Cooked Ripe Red Tomatoes as well as Garlic bread, frozen have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Garlic bread, frozen:

• Cooked Ripe Red Tomatoes have 7.9 times more Calcium, 13.5 times more Copper, 4.3 times more Iron, 7.6 times more Magnesium, 4.6 times more Manganese, 6.3 times more Phosphorus, 41.2 times more Potassium, 3.1 times more Zinc and 57.7 times more Water than Garlic bread, frozen.
• While Garlic bread, frozen contains 1.7 times more Selenium and 2.5 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.9 times more Carbohydrate, 13.1 times more Sugars, 41.1 times more Fructose, 5.4 times more Fiber and 2.2 times more Protein than Garlic bread, frozen.
• While Garlic bread, frozen contains 7.8 times more Fat, 18.1 times more Saturated Fat and 6.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Garlic bread, frozen have similar amounts of Energy per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Garlic bread, frozen have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.