Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Boiled Leeks with Salt

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Boiled Leeks with Salt: 968g

Boiled and Drained Leeks with Salt have 1.7 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Boiled Leeks with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.56% 0.44g	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	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	28% 20.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	25.5% 9.68g	38g per day for Men 19-50 years
Protein	28.3% 16g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	44% 397μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	84% 1.1mg	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	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	45% 40.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	205% 246μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	66.7% 0.6mg	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	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	32.3% 135mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	104% 2.4mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	24.8% 842mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	23.7% 879g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Boiled Leeks With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Boiled Leeks with Salt?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Boiled Leeks with Salt:

• 300 calories of Cooked Ripe Red Tomatoes have 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 3.1 times more Vitamin B5, 1.2 times more Vitamin B6, 9.3 times more Vitamin C and 1.9 times more Vitamin E than Boiled Leeks with Salt.
• While 300 kcal of Boiled and Drained Leeks with Salt contain 5.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Leeks with Salt provide similar amounts of Vitamin A and Vitamin B9 per 300 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Boiled Leeks with Salt:

• 300 calories of Cooked Ripe Red Tomatoes have 2.1 times more Copper, 2.8 times more Phosphorus, 4.3 times more Potassium, 1.7 times more Selenium, 4 times more Zinc and 1.8 times more Water than Boiled Leeks with Salt.
• While 300 kcal of Boiled and Drained Leeks with Salt contain 1.6 times more Calcium, 1.4 times more Manganese and 13 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Leeks with Salt contain similar levels of Iron and Magnesium per 300 calories.
• 300 calories of Boiled Leeks with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 2 times more Sugars, 1.2 times more Fiber and 2 times more Protein than Boiled Leeks with Salt.
• While 300 kcal of Boiled and Drained Leeks with Salt contain 19.2 times more Omega 3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Leeks with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Omega 6 in 300 calories.