Comparing Nutrients in 500 calories COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Tomatoes

Weight per 500 calories

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink: 1563g
• Tomatoes: 2778g

COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.8 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 500 calories - COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Tomatoes	17%	9%	74%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.78g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	83% 108g	130g per day for Men 19-50 years
Sugars	132% 95g	101% 73g	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	69.4% 50.3g	52.5% 38g	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	% 34.4g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 3.13g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	0% 0g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	592% 14.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	423% 381mg	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	0% 0mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Tomatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	24.2% 969μg	1.6% 64μg	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	17.6% 1.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	138% 3.17mg	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	2.23% 15.6mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	8.27% 281mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	39% 1436g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Tomatoes:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.5 times more Vitamin B3 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 6 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 500 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Tomatoes:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 15.2 times more Fluoride and 4.7 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 17.8 times more Calcium, more Copper, 5.3 times more Iron, more Magnesium, more Manganese, 42.7 times more Phosphorus, 23.4 times more Potassium, 30.2 times more Zinc and 1.8 times more Water than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 1.3 times more Sugars and 1.3 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.1 times more Fat, more Omega 3, 12.9 times more Omega 6, more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.