Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Frozen Naranjilla Pulp

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Frozen Naranjilla Pulp: 1200g

Frozen Naranjilla Pulp has 1.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very low 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 Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.72% 2.64g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	54.5% 70.8g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	62% 45g	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	17.2% 12.5g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 20.6g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	28.3% 16g	9.43% 5.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	37.3% 336μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	53% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	99% 1.3mg	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	9% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	42.7% 38.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	18.3% 183mg	9.6% 96mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	37.3% 0.34mg	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	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	35% 0.8mg	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	20.6% 144mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	70.6% 2400mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	30% 1117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Frozen Naranjilla Pulp:

• Cooked Ripe Red Tomatoes have more Vitamin B2, 6 times more Vitamin B9 and 9.9 times more Vitamin C than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 2 times more Vitamin B3 and 3.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin E per 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Frozen Naranjilla Pulp:

• Cooked Ripe Red Tomatoes have 1.9 times more Calcium, 3.7 times more Copper, 2.7 times more Iron, 2.2 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium, 3.8 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Frozen Naranjilla Pulp.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.7 times more Fructose and 3 times more Protein than Frozen Naranjilla Pulp.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Frozen Naranjilla Pulp have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.