Comparing Nutrients in 300 calories Tomatoes VS Boiled Potherb Jute

Weight per 300 calories

• Tomatoes: 1667g
• Boiled Potherb Jute: 811g

Boiled and Drained Potherb Jute has 2.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Boiled Potherb Jute?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Tomatoes	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.67% 1.62g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	4.5% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	45.5% 59g	130g per day for Men 19-50 years
Sugars	60.5% 44g	11% 8.1g	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	42.7% 16.2g	38g per day for Men 19-50 years
Protein	26% 14.7g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	233% 2100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	61.5% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	356% 4.62mg	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	211% 843μg	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	297% 268mg	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	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	730% 876μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	16.7% 167mg	171% 1711mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	230% 2.07mg	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	318% 25.5mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	43.4% 1mg	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	83.4% 584mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	131% 4459mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.95% 89mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	58.2% 6.4mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	19% 707g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Boiled Potherb Jute:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.6 times more Vitamin E than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 3 times more Vitamin A, 4.9 times more Vitamin B2, 3.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 6.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Potherb Jute have similar amounts of Vitamin B1 and Vitamin C per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Boiled Potherb Jute:

• Raw Ripe Red Tomatoes have 1.9 times more Manganese and 2.2 times more Water than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 10.3 times more Calcium, 2.1 times more Copper, 5.7 times more Iron, 2.7 times more Magnesium, 1.5 times more Phosphorus, more Selenium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Potherb Jute have similar amounts of Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2.1 times more Fat, 3.1 times more Omega 3, 1.7 times more Omega 6, 5.4 times more Sugars and 1.2 times more Fiber than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Potherb Jute have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Potherb Jute have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.