Comparing Nutrients in 500 calories Boiled Potherb Jute VS Tomatoes

Weight per 500 calories

• Boiled Potherb Jute: 1351g
• Tomatoes: 2778g

Boiled Potherb Jute has 2.1 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 - Boiled Potherb Jute or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potherb Jute	32%	4%	64%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Potherb Jute	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.47% 1.27g	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	75.8% 99g	83% 108g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	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	71% 27g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	89% 49.7g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potherb Jute	Tomatoes	Recommended Dietary Allowance
Vitamin A	389% 3500μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.23mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	351% 1405μg	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	495% 446mg	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	63% 9.46mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1216% 1459μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potherb Jute	Tomatoes	Recommended Dietary Allowance
Calcium	285% 2851mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	530% 42.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	199% 838mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	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	139% 973mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	219% 7432mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	32% 1178g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Potherb Jute vs Tomatoes:

• Boiled and Drained Potherb Jute has 3 times more Vitamin A, 4.9 times more Vitamin B2, 3.5 times more Vitamin B6, 3.4 times more Vitamin B9 and 6.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.6 times more Vitamin E than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
• Both Boiled and Drained Potherb Jute 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 Boiled Potherb Jute vs Tomatoes:

• Boiled and Drained Potherb Jute has 10.3 times more Calcium, 2.1 times more Copper, 5.7 times more Iron, 2.7 times more Magnesium, 1.5 times more Phosphorus, more Selenium and 2.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Manganese and 2.2 times more Water than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Ripe Red Tomatoes have similar amounts of Potassium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Potherb Jute has 2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Fat, 3.1 times more Omega 3, 1.7 times more Omega 6 and 5.4 times more Sugars than Boiled and Drained Potherb Jute.
• Both Boiled and Drained Potherb Jute and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled and Drained Potherb Jute as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.