Comparing Nutrients in 300 calories Tomatoes VS Millet

Weight per 300 calories

• Tomatoes: 1667g
• Millet: 79.4g

Raw Millet has 21 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Millet?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Millet	12%	10%	78%

Macro Nutrients

	Tomatoes	Millet	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	44.5% 58g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	26% 14.7g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Millet	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	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	30% 9.05μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	17% 67.5μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0.6% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Millet	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.63% 6.35mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	66% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	21.5% 90mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	56.3% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.4μg	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	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.9% 2.14μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.19% 6.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Millet:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.6 times more Vitamin B3, 2.2 times more Vitamin B5, 4.4 times more Vitamin B6, 3.7 times more Vitamin B9, more Vitamin C, 226.8 times more Vitamin E and 184.3 times more Vitamin K than Raw Millet.
• Both Raw Ripe Red Tomatoes and Raw Millet have similar amounts of Vitamin B7 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Millet have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Millet:

• Raw Ripe Red Tomatoes have 26.3 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 2 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 25.5 times more Potassium, 21 times more Sodium, 2.1 times more Zinc and 228.9 times more Water than Raw Millet.
• While Raw Millet contains more Selenium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 3 times more Fiber and 1.7 times more Protein than Raw Millet.
• While Raw Millet contains 1.9 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Millet have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.