Comparing Nutrients in 300 calories Canned Mixed Vegetables with Liquids VS Tomatoes

Weight per 300 calories

• Canned Mixed Vegetables with Liquids: 833g
• Tomatoes: 1667g

Canned Mixed Vegetables with Liquids have 2 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Canned Mixed Vegetables with Liquids or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	60.5% 44g	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	NA	31.5% 23g	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	83.3% 31.7g	52.6% 20g	38g per day for Men 19-50 years
Protein	21% 12g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.6% 0.28mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.4% 0.64mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	62.5% 250μg	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	35% 31.7mg	254% 228mg	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	NA	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Tomatoes	Recommended Dietary Allowance
Calcium	17.5% 175mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	7.7% 308μg	0.96% 38.3μg	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	67.7% 5.4mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	82.6% 1.9mg	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	44% 308mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	124% 1867mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	20.3% 752g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables with Liquids vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.2 times more Vitamin B1, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 7.2 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Mixed Vegetables with Liquids vs Tomatoes:

• Canned Mixed Vegetables Solids and Liquids have 8 times more Fluoride, 1.2 times more Iron, 1.9 times more Manganese, more Selenium, 22.4 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Magnesium, 1.3 times more Phosphorus, 3.4 times more Potassium and 2.1 times more Water than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Calcium and Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mixed Vegetables Solids and Liquids have 5.3 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Fat and 1.8 times more Omega 6 than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.