Comparing Nutrients in 300 calories Tomatoes VS Dill Pickled Cucumber

Weight per 300 calories

• Tomatoes: 1667g
• Dill Pickled Cucumber: 2500g

Tomatoes have 1.5 times more energy per 100g than Dill Pickled Cucumber. It has very low energy density when compared to other foods. Dill Pickled Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Dill Pickled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dill Pickled Cucumber	14%	19%	67%

Macro Nutrients

	Tomatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	6.17% 1.98g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	46.3% 60.3g	130g per day for Men 19-50 years
Sugars	60.5% 44g	37% 26.8g	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	19% 13.8g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	65.8% 25g	38g per day for Men 19-50 years
Protein	26% 14.7g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	101% 5.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	67.3% 0.88mg	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	50% 200μg	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	64% 57.5mg	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	5% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	360% 433μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dill Pickled Cucumber	Recommended Dietary Allowance
Calcium	16.7% 167mg	143% 1425mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	19% 753μg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	67.4% 1.55mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	86% 2925mg	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	1348% 20225mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	63.7% 2359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Dill Pickled Cucumber:

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A, 3.6 times more Vitamin B3, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9, 4 times more Vitamin C and 12 times more Vitamin E than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 1.8 times more Vitamin B1, 4.5 times more Vitamin B2, 3.4 times more Vitamin B5 and 3.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dill Pickled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Dill Pickled Cucumber:

• Raw Ripe Red Tomatoes have 1.4 times more Copper, 1.2 times more Manganese and 1.4 times more Potassium than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 8.6 times more Calcium, 19.6 times more Fluoride, 1.4 times more Iron, 242.7 times more Sodium and 1.5 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dill Pickled Cucumber have similar amounts of Magnesium, Phosphorus and Zinc per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Dill Pickled Cucumber have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.6 times more Sugars and 1.7 times more Fructose than Dill Pickled Cucumber.
• While Dill Pickled Cucumber contains 2.3 times more Fat, 4.2 times more Saturated Fat, 35 times more Omega 3 and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Dill Pickled Cucumber have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Dill Pickled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.