Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Muffins, English, plain, enriched, with ca prop (includes sourdough): 132g

Muffins, English, plain, enriched, with ca prop (includes sourdough) have 12.6 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above average 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 Muffins, English, plain, enriched, with ca prop (includes sourdough)?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	3.96% 0.063g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	3.5% 0.59g	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	45% 58.4g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	6.43% 4.67g	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	1.26% 0.91g	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	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	12% 4.63g	38g per day for Men 19-50 years
Protein	28.3% 16g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	33.6% 5.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	5.5% 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	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.2% 0.053μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	2.64% 2.38mg	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	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	18.3% 183mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	20% 0.18mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	29% 0.67mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	4.24% 144mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	37.4% 562mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	1.56% 57.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin B3, 4.5 times more Vitamin B5, 18.4 times more Vitamin B6, 1.7 times more Vitamin B9, 159.7 times more Vitamin C, 22.8 times more Vitamin E and 29.4 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Cooked Ripe Red Tomatoes and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Cooked Ripe Red Tomatoes have 7 times more Copper, 2.1 times more Iron, 4.7 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, 25.2 times more Potassium, 1.7 times more Zinc and 27.3 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 3.6 times more Selenium and 3.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 8.9 times more Sugars, 23.9 times more Fructose, 2.5 times more Fiber and 1.4 times more Protein than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 3.9 times more Saturated Fat and 1.9 times more Omega 3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.