Comparing Nutrients in 300 calories Tomatoes VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Tomatoes: 1667g
• Cooked Ripe Red Tomatoes: 1667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Tomatoes or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	51.4% 67g	130g per day for Men 19-50 years
Sugars	60.5% 44g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	26% 14.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16.7% 167mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Cooked Ripe Red Tomatoes:

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin A and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Cooked Ripe Red Tomatoes:

• Raw Ripe Red Tomatoes have 1.2 times more Magnesium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Copper, 2.5 times more Iron, more Selenium and 2.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.8 times more Fat, 1.5 times more Omega 3, 1.9 times more Omega 6 and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.