Comparing Nutrients in 500 calories Dried Leeks VS Tomatoes

Weight per 500 calories

• Dried Leeks: 156g
• Tomatoes: 2778g

Dried Leeks have 17.8 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 - Dried Leeks or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dried Leeks	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.27g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	67.3% 1.08g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	89.4% 116g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	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	42.6% 16g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.42% 22μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.9mg	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	143% 570μg	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	204% 184mg	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	NA	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Leeks	Tomatoes	Recommended Dietary Allowance
Calcium	56% 561mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	114% 1.02mg	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	148% 12mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	77% 539mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	110% 3738mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	16% 8.88μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	9.35% 1.03mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Leeks vs Tomatoes:

• Freeze-dried Leeks have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 53.5 times more Vitamin A, 3 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.1 times more Vitamin C than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Freeze-dried Leeks 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 Dried Leeks vs Tomatoes:

• Freeze-dried Leeks have 2 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Copper, 1.8 times more Potassium, 2.5 times more Sodium, 4.6 times more Zinc and 842.8 times more Water than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Freeze-dried Leeks have 12.9 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Fat, 3 times more Omega 6 and 2.1 times more Fiber than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Freeze-dried Leeks as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.