Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Ground Mustard Seed

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Ground Mustard Seed: 59g

Ground Mustard Seed Spices have 28.2 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 Ground Mustard Seed?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	140% 2.24g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	20.6% 3.5g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	5.53% 4g	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	0.016% 0.012g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.18g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	19% 7.2g	38g per day for Men 19-50 years
Protein	28.3% 16g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0.13% 1.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	18% 0.23mg	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	24% 96μg	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	4.66% 4.2mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	18.3% 183mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	42.3% 0.38mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	63% 1.45mg	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	70% 489mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	0.51% 7.68mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Ground Mustard Seed:

• Cooked Ripe Red Tomatoes have 338.7 times more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B3, 4.5 times more Vitamin B5, 5.6 times more Vitamin B6, 2.3 times more Vitamin B9, 90.6 times more Vitamin C, 3.1 times more Vitamin E and 14.6 times more Vitamin K than Ground Mustard Seed Spices.
• Both Cooked Ripe Red Tomatoes as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Ground Mustard Seed:

• Cooked Ripe Red Tomatoes have 3.3 times more Copper, 2.1 times more Iron, 1.2 times more Manganese, 8.3 times more Potassium, 23.9 times more Sodium and 505.2 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 1.5 times more Magnesium, 14.7 times more Selenium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Ground Mustard Seed Spices have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 4 times more Carbohydrate, 10.3 times more Sugars, 1848.6 times more Fructose and 1.6 times more Fiber than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 11.7 times more Fat, 4.7 times more Saturated Fat, 67.2 times more Omega 3 and 5 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Ground Mustard Seed Spices have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.