Comparing Nutrients in 300 calories Tomatoes VS Snacks, potato chips, made from dried potatoes, reduced fat

Weight per 300 calories

• Tomatoes: 1667g
• Snacks, potato chips, made from dried potatoes, reduced fat: 59.8g

Snacks, potato chips, made from dried potatoes, reduced fat have 27.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Snacks, potato chips, made from dried potatoes, reduced fat?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%

Macro Nutrients

	Tomatoes	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	12.6% 4.04g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	42.6% 7.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	29.8% 38.7g	130g per day for Men 19-50 years
Sugars	60.5% 44g	0.52% 0.38g	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	0.13% 0.096g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	52.6% 20g	5.03% 1.9g	38g per day for Men 19-50 years
Protein	26% 14.7g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, potato chips, made from dried potatoes, reduced fat	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	0.69% 0.009mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	19% 0.25mg	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	4.03% 16μg	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	7.97% 7.17mg	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	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, potato chips, made from dried potatoes, reduced fat	Recommended Dietary Allowance
Calcium	16.7% 167mg	1.73% 17.3mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	10% 0.091mg	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	8.3% 0.66mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	9.38% 0.22mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.15% 1.73μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.036% 1.33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Raw Ripe Red Tomatoes have more Vitamin A, 4.9 times more Vitamin B1, 35.3 times more Vitamin B2, 4.6 times more Vitamin B3, 3 times more Vitamin B5, 5.4 times more Vitamin B6, 15.5 times more Vitamin B9, 31.8 times more Vitamin C, 6.9 times more Vitamin E and 30.6 times more Vitamin K than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Raw Ripe Red Tomatoes as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Snacks, potato chips, made from dried potatoes, reduced fat:

• Raw Ripe Red Tomatoes have 9.6 times more Calcium, 10.8 times more Copper, 6.8 times more Iron, 6.8 times more Magnesium, 8.8 times more Manganese, 5.2 times more Phosphorus, 8.7 times more Potassium, 6.8 times more Zinc and 1187.4 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain more Selenium and 3.2 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.9 times more Omega 3, 1.7 times more Carbohydrate, 116.4 times more Sugars, 238.8 times more Fructose, 10.5 times more Fiber and 5.4 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• While Snacks, potato chips, made from dried potatoes, reduced fat contain 4.7 times more Fat, 8.7 times more Saturated Fat and 5.4 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, potato chips, made from dried potatoes, reduced fat have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Snacks, potato chips, made from dried potatoes, reduced fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.