Comparing Nutrients in 300 calories Tomatoes VS Gooseberries, canned, light syrup pack, solids and liquids

Weight per 300 calories

• Tomatoes: 1667g
• Gooseberries, canned, light syrup pack, solids and liquids: 411g

Gooseberries, canned, light syrup pack, solids and liquids have 4.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Gooseberries, canned, light syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Tomatoes	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	4.1% 0.066g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	59.3% 77g	130g per day for Men 19-50 years
Sugars	60.5% 44g	NA	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	26% 9.86g	38g per day for Men 19-50 years
Protein	26% 14.7g	4.77% 2.67g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	3.2% 28.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	3.93% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	3.8% 0.049mg	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	3.1% 12.3μg	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	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	16.7% 167mg	6.58% 65.8mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	99% 0.89mg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	5.87% 24.7mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	31.6% 0.73mg	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	4.1% 28.8mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3% 1.64μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.55% 8.2mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Gooseberries, canned, light syrup pack, solids and liquids:

• Raw Ripe Red Tomatoes have 24.3 times more Vitamin A, 7.5 times more Vitamin B1, 1.5 times more Vitamin B2, 15.7 times more Vitamin B3, 2.6 times more Vitamin B5, 27 times more Vitamin B6, 20.3 times more Vitamin B9 and 5.6 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Raw Ripe Red Tomatoes as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Gooseberries, canned, light syrup pack, solids and liquids:

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 3.3 times more Iron, 7.4 times more Magnesium, 2.6 times more Manganese, 13.9 times more Phosphorus, 12.5 times more Potassium, 10.1 times more Sodium, 6.3 times more Zinc and 4.8 times more Water than Gooseberries, canned, light syrup pack, solids and liquids.
• Both Raw Ripe Red Tomatoes and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Copper per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 4.1 times more Fat, 3.5 times more Omega 6, 2 times more Fiber and 5.5 times more Protein than Gooseberries, canned, light syrup pack, solids and liquids.
• While Gooseberries, canned, light syrup pack, solids and liquids contain 1.3 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Gooseberries, canned, light syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.