Comparing Nutrients in 300 calories Tomatoes VS Puddings, vanilla, ready-to-eat, fat free

Weight per 300 calories

• Tomatoes: 1667g
• Puddings, vanilla, ready-to-eat, fat free: 337g

Puddings, vanilla, ready-to-eat, fat free have 4.9 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 Puddings, vanilla, ready-to-eat, fat free?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Puddings, vanilla, ready-to-eat, fat free	9%	0%	91%

Macro Nutrients

	Tomatoes	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52.3% 68g	130g per day for Men 19-50 years
Sugars	60.5% 44g	70.3% 51g	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	0% 0g	38g per day for Men 19-50 years
Protein	26% 14.7g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0.37% 3.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	6.18% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	1.1% 0.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	4.93% 0.064mg	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	2.53% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.5% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	4.5% 4.04mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Puddings, vanilla, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	16.7% 167mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	4.87% 0.044mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	5.6% 23.6mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	0.59% 0.013mg	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	26% 182mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.4% 5.73μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	43% 644mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	7.05% 0.78mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	7% 259g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Puddings, vanilla, ready-to-eat, fat free:

• Raw Ripe Red Tomatoes have 207.7 times more Vitamin A, 8.3 times more Vitamin B1, 56.5 times more Vitamin B3, 2.2 times more Vitamin B5, 20.8 times more Vitamin B6, 24.7 times more Vitamin B9, 56.4 times more Vitamin C, more Vitamin E and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Puddings, vanilla, ready-to-eat, fat free:

• Raw Ripe Red Tomatoes have 1.2 times more Calcium, 22.4 times more Copper, 3.7 times more Iron, 7.8 times more Magnesium, 140.9 times more Manganese, 2.2 times more Phosphorus, 10.9 times more Potassium, 3.7 times more Zinc and 6.1 times more Water than Puddings, vanilla, ready-to-eat, fat free.
• While Puddings, vanilla, ready-to-eat, fat free contain more Selenium and 7.7 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have more Fat, more Omega 3, more Omega 6, more Fiber and 2.2 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
• Both Raw Ripe Red Tomatoes and Puddings, vanilla, ready-to-eat, fat free have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Puddings, vanilla, ready-to-eat, fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.