Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Puddings, tapioca, dry mix, with no added salt

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Puddings, tapioca, dry mix, with no added salt: 81.3g

Puddings, tapioca, dry mix, with no added salt have 20.5 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 Puddings, tapioca, dry mix, with no added salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.084% 0.081g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	59% 76.7g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	NA	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	0.43% 0.16g	38g per day for Men 19-50 years
Protein	28.3% 16g	0.15% 0.081g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puddings, tapioca, dry mix, with no added salt	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	0.068% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	0.02% 0.003mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	0.24% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	2% 0.026mg	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	0% 0μg	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% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	0.33% 3.25mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	2.6% 0.024mg	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	1.2% 0.098mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	0.39% 1.63mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	1.17% 0.027mg	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	0.46% 3.25mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	0.12% 4.07mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	0.15% 0.081μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.43% 6.5mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	0.59% 0.065mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.088% 3.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Puddings, tapioca, dry mix, with no added salt:

• Cooked Ripe Red Tomatoes have more Vitamin A, 738 times more Vitamin B1, 75.2 times more Vitamin B2, 2726.5 times more Vitamin B3, 176.3 times more Vitamin B5, 50.6 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Cooked Ripe Red Tomatoes as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Puddings, tapioca, dry mix, with no added salt:

• Cooked Ripe Red Tomatoes have 56.4 times more Calcium, 53 times more Copper, 116.2 times more Iron, 92.3 times more Magnesium, 65.2 times more Manganese, 143.5 times more Phosphorus, 893.8 times more Potassium, 102.5 times more Selenium, 28.2 times more Sodium, 35.9 times more Zinc and 483.5 times more Water than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 71.8 times more Fiber and 194.8 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• Both Cooked Ripe Red Tomatoes and Puddings, tapioca, dry mix, with no added salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.