Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Snacks, pretzels, hard, plain, made with enriched flour, unsalted

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Snacks, pretzels, hard, plain, made with enriched flour, unsalted: 78.7g

Snacks, pretzels, hard, plain, made with enriched flour, unsalted have 21.2 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.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Snacks, pretzels, hard, plain, made with enriched flour, unsalted?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, pretzels, hard, plain, made with enriched flour, unsalted	9%	8%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	2.84% 2.76g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	5.33% 0.91g	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	48% 62.4g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	2.4% 1.74g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	28.3% 16g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	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	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	26% 4.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	7.03% 0.091mg	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	33.7% 135μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, pretzels, hard, plain, made with enriched flour, unsalted	Recommended Dietary Allowance
Calcium	18.3% 183mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	23% 0.21mg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	6.56% 27.6mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	61.2% 1.4mg	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	12.7% 89mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	13% 197mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.07% 2.6g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Snacks, Pretzels, Hard, Plain, Made With Enriched Flour, Unsalted Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Snacks, pretzels, hard, plain, made with enriched flour, unsalted?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 300 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B3, 9.5 times more Vitamin B5, 14.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 33.9 times more Vitamin E and 65.9 times more Vitamin K than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• While 300 kcal of Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain 1.3 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• 300 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Snacks, pretzels, hard, plain, made with enriched flour, unsalted:

• 300 calories of Cooked Ripe Red Tomatoes have 6.5 times more Calcium, 6 times more Copper, 3.3 times more Iron, 5.4 times more Magnesium, 1.2 times more Manganese, 5.2 times more Phosphorus, 31.6 times more Potassium, 1.8 times more Selenium, 3.5 times more Zinc and 605.1 times more Water than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Cooked Ripe Red Tomatoes and Snacks, pretzels, hard, plain, made with enriched flour, unsalted contain similar levels of Sodium per 300 calories.
• 300 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 23.8 times more Sugars, 5.3 times more Fiber and 2.2 times more Protein than Snacks, pretzels, hard, plain, made with enriched flour, unsalted.
• Both Cooked Ripe Red Tomatoes and Snacks, pretzels, hard, plain, made with enriched flour, unsalted offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Snacks, pretzels, hard, plain, made with enriched flour, unsalted provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.