Comparing Nutrients in 500 calories Dried Longans VS Stewed Canned Tomatoes

Weight per 500 calories

• Dried Longans: 175g
• Stewed Canned Tomatoes: 1923g

Dried Longans have 11 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Dried Longans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	NA	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	NA	50.6% 19.2g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.2% 0.87mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.75mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	24% 96μg	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	54.4% 49mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.87% 78.7mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	118% 9.44mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	19% 80.4mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	49.3% 1.13mg	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	49% 343mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	5.6% 84mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.83% 30.8g	47.6% 1760g	3700g per day for Men 19-50 years

Dried Longans VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Longans or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Dried Longans vs Stewed Canned Tomatoes:

• 500 calories of Dried Longans have 1.3 times more Vitamin B2 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 12.7 times more Vitamin B1, 7.9 times more Vitamin B3 and 3.1 times more Vitamin C than Dried Longans.
• 500 calories of Dried Longans have insufficient amounts of Vitamin B1
• Both Dried Longans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Dried Longans vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 8.3 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 3.5 times more Potassium, 50.6 times more Sodium, 8.5 times more Zinc and 57.2 times more Water than Dried Longans.
• Both Dried Longans and Stewed Canned Tomatoes contain similar levels of Phosphorus per 500 calories.
• 500 calories of Dried Longans lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2 times more Protein than Dried Longans.
• Both Dried Longans and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.