Comparing Nutrients in 500 calories Instant Tea VS Tomatoes

Weight per 500 calories

• Instant Tea: 159g
• Tomatoes: 2778g

Instant Tea has 17.5 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Instant Tea or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Instant Tea	26%	0%	74%
Tomatoes	17%	9%	74%

Macro Nutrients

	Instant Tea	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	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	71.6% 93g	83% 108g	130g per day for Men 19-50 years
Sugars	12% 8.78g	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	NA	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	NA	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	57.3% 32g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Instant Tea	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.5% 0.57mg	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	41% 163μg	104% 417μg	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	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

	Instant Tea	Tomatoes	Recommended Dietary Allowance
Calcium	18.7% 187mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	45% 3.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	103% 432mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	9179% 211mg	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	54% 379mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	282% 9587mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.6% 114mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.7mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.22% 8.08g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Instant Tea vs Tomatoes:

• Unsweetened Instant Tea Powder has 3 times more Vitamin B2 and 2.9 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, 3.9 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 500 kcal.
• Both Unsweetened Instant Tea Powder as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Instant Tea vs Tomatoes:

• Unsweetened Instant Tea Powder has 1.4 times more Magnesium, 66.7 times more Manganese, 1.5 times more Potassium and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Calcium, 1.9 times more Copper, 2.1 times more Iron, 1.8 times more Phosphorus, 1.8 times more Zinc and 325 times more Water than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Raw Ripe Red Tomatoes have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unsweetened Instant Tea Powder has 1.6 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fat, 35 times more Omega 6, 8.3 times more Sugars and 2.5 times more Fiber than Unsweetened Instant Tea Powder.
• Both Unsweetened Instant Tea Powder and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unsweetened Instant Tea Powder as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.