Comparing Nutrients in 300 calories Tomatoes VS Non-carbonated Fruit-flavored Propel Zero

Weight per 300 calories

• Tomatoes: 1667g
• Non-carbonated Fruit-flavored Propel Zero: 6000g

Tomatoes have 3.6 times more energy per 100g than Non-carbonated Fruit-flavored Propel Zero. It has very low energy density when compared to other foods. Non-carbonated Fruit-flavored Propel Zero having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Non-carbonated Fruit-flavored Propel Zero?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Non-carbonated Fruit-flavored Propel Zero	0%	0%	100%

Macro Nutrients

	Tomatoes	Non-carbonated Fruit-flavored Propel Zero	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52.6% 68.4g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Non-carbonated Fruit-flavored Propel Zero	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	1536% 246mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	1884% 94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	2566% 33.4mg	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	0% 0μg	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	587% 528mg	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	668% 100mg	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	Non-carbonated Fruit-flavored Propel Zero	Recommended Dietary Allowance
Calcium	16.7% 167mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	3% 120μg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	0% 0mg	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	214% 1500mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	28.2% 960mg	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	132% 1980mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	0% 0mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	160% 5927g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Non-carbonated Fruit-flavored Propel Zero:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B9 and more Vitamin K than Non-carbonated Fruit-flavored Propel Zero.
• While Non-carbonated Fruit-flavored Propel Zero contains 24.8 times more Vitamin B3, 63.5 times more Vitamin B5, 25 times more Vitamin B6, 2.3 times more Vitamin C and 11.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Non-carbonated Fruit-flavored Propel Zero have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Non-carbonated Fruit-flavored Propel Zero:

• Raw Ripe Red Tomatoes have 2.8 times more Calcium, more Copper, 2.5 times more Iron, more Magnesium, more Manganese, 4.1 times more Potassium and more Zinc than Non-carbonated Fruit-flavored Propel Zero.
• While Non-carbonated Fruit-flavored Propel Zero contains 3.1 times more Fluoride, 3.8 times more Phosphorus, 23.8 times more Sodium and 3.8 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Non-carbonated Fruit-flavored Propel Zero have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have more Fat, more Omega 3, more Omega 6, more Sugars, more Fiber and more Protein than Non-carbonated Fruit-flavored Propel Zero.
• Both Raw Ripe Red Tomatoes and Non-carbonated Fruit-flavored Propel Zero have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Non-carbonated Fruit-flavored Propel Zero have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.