Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS TVP

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• TVP: 91g

Textured Vegetable Protein, Dry has 18.3 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 TVP?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
TVP	59%	3%	38%

Macro Nutrients

	Cooked Ripe Red Tomatoes	TVP	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	2.14% 0.36g	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	22.4% 29g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	12% 8.64g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	28.3% 16g	81% 45.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	TVP	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0.2% 1.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	10.8% 1.73mg	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	35% 0.45mg	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	68% 273μg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	3.1% 3.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	TVP	Recommended Dietary Allowance
Calcium	18.3% 183mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	152% 1.36mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	158% 3.64mg	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	92% 645mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	67% 2273mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	46.3% 5.1mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.17% 6.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs TVP:

• Cooked Ripe Red Tomatoes have 220 times more Vitamin A, 1.3 times more Vitamin B2, 5.1 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C, 51.3 times more Vitamin E and 12.5 times more Vitamin K than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Textured Vegetable Protein, Dry have similar amounts of Vitamin B1 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Textured Vegetable Protein, Dry have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs TVP:

• Cooked Ripe Red Tomatoes have 1.2 times more Iron, 1.6 times more Potassium, 6.7 times more Sodium and 247.1 times more Water than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 1.3 times more Calcium, 1.8 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Selenium and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Textured Vegetable Protein, Dry have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.9 times more Omega 6, 2.3 times more Carbohydrate and 4.8 times more Sugars than Textured Vegetable Protein, Dry.
• While Textured Vegetable Protein, Dry contains 2.7 times more Omega 3 and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Textured Vegetable Protein, Dry have similar amounts of Energy and Fiber per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Textured Vegetable Protein, Dry have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.