Comparing Nutrients in 300 calories Tomatoes VS Restaurant-prepared Espresso Brewed Coffee

Weight per 300 calories

• Tomatoes: 1667g
• Restaurant-prepared Espresso Brewed Coffee: 3333g

Tomatoes have 2 times more energy per 100g than Restaurant-prepared Espresso Brewed Coffee. It has very low energy density when compared to other foods. Restaurant-prepared Espresso Brewed Coffee having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Restaurant-prepared Espresso Brewed Coffee?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Restaurant-prepared Espresso Brewed Coffee	5%	18%	77%

Macro Nutrients

	Tomatoes	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	9.6% 3.07g	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	18% 3.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	43% 55.7g	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	0% 0g	38g per day for Men 19-50 years
Protein	26% 14.7g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	2.78% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	454% 5.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	1085% 174mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	5.13% 0.067mg	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	8.33% 33.3μg	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	7.4% 6.67mg	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	60% 9mg	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Restaurant-prepared Espresso Brewed Coffee	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.67% 66.7mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	185% 1.67mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	635% 2667mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	72.5% 1.67mg	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	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	113% 3833mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	31% 467mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	88% 3260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Restaurant-prepared Espresso Brewed Coffee:

• Raw Ripe Red Tomatoes have more Vitamin A, 18.5 times more Vitamin B1, 1.6 times more Vitamin B5, 20 times more Vitamin B6, 7.5 times more Vitamin B9, 34.3 times more Vitamin C, 27 times more Vitamin E and 39.5 times more Vitamin K than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 18.6 times more Vitamin B2 and 17.5 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Restaurant-prepared Espresso Brewed Coffee:

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 1.7 times more Phosphorus and 1.7 times more Zinc than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 1.7 times more Copper, 14.5 times more Magnesium, 5.6 times more Sodium and 2.1 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Iron, Manganese and Potassium per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have more Omega 3, more Sugars, more Fiber and 3.7 times more Protein than Restaurant-prepared Espresso Brewed Coffee.
• While Restaurant-prepared Espresso Brewed Coffee contains 1.8 times more Fat, 6.6 times more Saturated Fat and 2.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Restaurant-prepared Espresso Brewed Coffee have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Restaurant-prepared Espresso Brewed Coffee have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.