Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Puddings, vanilla, ready-to-eat, fat free

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Puddings, vanilla, ready-to-eat, fat free: 337g

Puddings, vanilla, ready-to-eat, fat free have 4.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is 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 Puddings, vanilla, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	0% 0g	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	52.3% 68g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	70.3% 51g	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% 0g	38g per day for Men 19-50 years
Protein	28.3% 16g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0.37% 3.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	6.18% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	4.93% 0.064mg	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	2.53% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	4.5% 4.04mg	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	0% 0mg	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	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	18.3% 183mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	4.87% 0.044mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	5.6% 23.6mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	0.59% 0.013mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	10.4% 5.73μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	7.05% 0.78mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	7% 259g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Puddings, vanilla, ready-to-eat, fat free:

• Cooked Ripe Red Tomatoes have 118.7 times more Vitamin A, 8.1 times more Vitamin B1, 1.2 times more Vitamin B2, 50.6 times more Vitamin B3, 3.3 times more Vitamin B5, 20.6 times more Vitamin B6, 21.4 times more Vitamin B9, 93.9 times more Vitamin C, more Vitamin E and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Puddings, vanilla, ready-to-eat, fat free:

• Cooked Ripe Red Tomatoes have 1.4 times more Calcium, 28.5 times more Copper, 9.3 times more Iron, 6.4 times more Magnesium, 129.8 times more Manganese, 2.6 times more Phosphorus, 10 times more Potassium, 1.5 times more Selenium, 3 times more Zinc and 6.1 times more Water than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain 3.5 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have more Omega 6, more Fiber and 2.3 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Cooked Ripe Red Tomatoes and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.