Comparing Nutrients in 300 calories Tomatoes VS Brewed Oolong Tea

Weight per 300 calories

• Tomatoes: 1667g
• Brewed Oolong Tea: 30000g

Tomatoes have 18 times more energy per 100g than Brewed Oolong Tea. It has very low energy density when compared to other foods. Brewed Oolong Tea having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Brewed Oolong Tea?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Brewed Oolong Tea	0%	0%	100%

Macro Nutrients

	Tomatoes	Brewed Oolong Tea	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	34.6% 45g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	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	Brewed Oolong Tea	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	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	0% 0mg	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	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	60% 9mg	0% 0mg	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	Brewed Oolong Tea	Recommended Dietary Allowance
Calcium	16.7% 167mg	30% 300mg	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	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	2739% 63mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	106% 3600mg	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	60% 900mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	810% 29952g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Brewed Oolong Tea:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Brewed Oolong Tea.
• While Brewed Oolong Tea contains 1.8 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Brewed Oolong Tea:

• Raw Ripe Red Tomatoes have more Copper, more Iron and 1.3 times more Phosphorus than Brewed Oolong Tea.
• While Brewed Oolong Tea contains 1.8 times more Calcium, 1.6 times more Magnesium, 33.2 times more Manganese, 10.8 times more Sodium and 19 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Brewed Oolong Tea have similar amounts of Potassium and Zinc per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Brewed Oolong Tea 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, 1.4 times more Carbohydrate, more Sugars, more Fructose, more Fiber and more Protein than Brewed Oolong Tea.
• Both Raw Ripe Red Tomatoes and Brewed Oolong Tea have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.