Comparing Nutrients in 300 calories Tomatoes VS Muffins, wheat bran, dry mix

Weight per 300 calories

• Tomatoes: 1667g
• Muffins, wheat bran, dry mix: 75.8g

Muffins, wheat bran, dry mix have 22 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.

Discover which food has more nutrients per 300 calories - Tomatoes or Muffins, wheat bran, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Muffins, wheat bran, dry mix	7%	25%	68%

Macro Nutrients

	Tomatoes	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	9.37% 9.1g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	42.5% 55.3g	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	NA	38g per day for Men 19-50 years
Protein	26% 14.7g	9.6% 5.38g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Muffins, wheat bran, dry mix	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	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	23.7% 3.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	16.4% 0.21mg	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	16% 64.4μg	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	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	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	17% 0.15mg	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	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	88% 2mg	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	52% 364mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	35.4% 530mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.098% 3.64g	3700g per day for Men 19-50 years

Tomatoes VS Muffins, Wheat Bran, Dry Mix Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes or Muffins, wheat bran, dry mix?

Lets compare vitamin content per 300 calories of Tomatoes vs Muffins, wheat bran, dry mix:

• 300 calories of Tomatoes have more Vitamin A, 2.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 2.9 times more Vitamin B5, 6.2 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Muffins, wheat bran, dry mix.
• 300 calories of Muffins, wheat bran, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Muffins, wheat bran, dry mix have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Tomatoes vs Muffins, wheat bran, dry mix:

• 300 calories of Tomatoes have 6.1 times more Calcium, 6.5 times more Copper, 1.7 times more Iron, 2.8 times more Magnesium, 26.1 times more Potassium, 2.5 times more Zinc and 433.2 times more Water than Muffins, wheat bran, dry mix.
• While 300 kcal of Muffins, wheat bran, dry mix contain more Selenium and 6.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Muffins, wheat bran, dry mix contain similar levels of Manganese and Phosphorus per 300 calories.
• 300 calories of Tomatoes lack sufficient amounts of Selenium
• 300 calories of Muffins, wheat bran, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes have 2.7 times more Protein than Muffins, wheat bran, dry mix.
• While 300 kcal of Muffins, wheat bran, dry mix contain 2.7 times more Fat and 4.8 times more Saturated Fat than Raw Ripe Red Tomatoes.
• Both Tomatoes and Muffins, wheat bran, dry mix offer comparable quantities of Energy, Omega 6 and Carbohydrate per 300 calories.
• Both Raw Ripe Red Tomatoes as well as Muffins, wheat bran, dry mix provide inadequate amounts of Omega 3 in 300 calories.