Comparing Nutrients in 300 calories Tomatoes VS Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk

Weight per 300 calories

• Tomatoes: 1667g
• Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk: 1429g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Tomatoes or Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	15%	61%	24%

Macro Nutrients

	Tomatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	13.7% 18g	130g per day for Men 19-50 years
Sugars	60.5% 44g	0% 0g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	15% 5.7g	38g per day for Men 19-50 years
Protein	26% 14.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	98% 886μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	3.57% 14.3μg	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	254% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 600IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	399% 60mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk	Recommended Dietary Allowance
Calcium	16.7% 167mg	269% 2686mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	NA	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	57% 400mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	40.3% 1371mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	71.4% 1071mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	37% 1368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Raw Ripe Red Tomatoes have 9.2 times more Vitamin B3, 6.2 times more Vitamin B6, 17.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 1.3 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, more Vitamin D and 6.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk:

• Raw Ripe Red Tomatoes have 2.4 times more Copper, 1.3 times more Magnesium, 1.6 times more Phosphorus, 2.9 times more Potassium and 2.8 times more Zinc than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 16.1 times more Calcium, 1.4 times more Iron, more Selenium and 12.9 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have more Omega 3, 3.6 times more Carbohydrate, more Sugars, 3.5 times more Fiber and 1.2 times more Protein than Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk.
• While Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk contains 6.3 times more Fat and 2.6 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Fortified With Vitamin D2 And E Shelf-stable Unsweetened Chocolate Almond Milk have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.