Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Roasted Macadamia Nuts

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Roasted Macadamia Nuts: 41.8g

Dry Roasted Macadamia Nuts have 39.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very 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 Roasted Macadamia Nuts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Roasted Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	32.8% 31.8g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	3.2% 0.54g	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	4.3% 5.6g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	2.4% 1.73g	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	0.04% 0.029g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.67g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	8.8% 3.34g	38g per day for Men 19-50 years
Protein	28.3% 16g	5.8% 3.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Roasted Macadamia Nuts	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	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	11.5% 0.15mg	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	1.04% 4.18μg	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	0.32% 0.29mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Roasted Macadamia Nuts	Recommended Dietary Allowance
Calcium	18.3% 183mg	2.92% 29.2mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	26.5% 0.24mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	11.7% 49.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	55% 1.27mg	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	12% 82.7mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	8.9% 4.9μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.11% 1.67mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.018% 0.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Roasted Macadamia Nuts:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B1, 10.1 times more Vitamin B2, 9.3 times more Vitamin B3, 8.5 times more Vitamin B5, 8.8 times more Vitamin B6, 51.9 times more Vitamin B9, 1299.2 times more Vitamin C, 39.2 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Roasted Macadamia Nuts:

• Cooked Ripe Red Tomatoes have 6.3 times more Calcium, 5.2 times more Copper, 10.2 times more Iron, 3 times more Magnesium, 1.4 times more Manganese, 5.6 times more Phosphorus, 24 times more Potassium, 1.7 times more Selenium, 109.7 times more Sodium, 4.3 times more Zinc and 2337.3 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.3 times more Omega 6, 12 times more Carbohydrate, 24 times more Sugars, 746.5 times more Fructose, 3.5 times more Fiber and 4.9 times more Protein than Dry Roasted Macadamia Nuts.
• While Dry Roasted Macadamia Nuts contain 17.3 times more Fat, 20 times more Saturated Fat and 2.5 times more Omega 3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dry Roasted Macadamia Nuts have similar amounts of Energy per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Dry Roasted Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.