Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated: 968g

Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated has 1.7 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is 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 Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.5% 0.48g	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	42% 54.4g	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	115% 43.5g	38g per day for Men 19-50 years
Protein	28.3% 16g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	52.7% 474μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	141% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	22.3% 0.29mg	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	55.6% 223μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	37.6% 34mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	43.2% 6.5mg	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	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	18.3% 183mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	64.5% 0.58mg	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	976% 78mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	194% 813mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	299% 6.87mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	102% 3465mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	339% 5090mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	23.4% 867g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Cooked Ripe Red Tomatoes have 2 times more Vitamin B3, 4.5 times more Vitamin B6, 11.2 times more Vitamin C and 1.4 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Vitamin A, Vitamin B1 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Cooked Ripe Red Tomatoes have 2.2 times more Copper, 1.5 times more Phosphorus and 1.8 times more Water than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 1.9 times more Calcium, 6.9 times more Iron, 5.4 times more Magnesium, 3.9 times more Manganese, 27.8 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.2 times more Carbohydrate than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 3.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.