Comparing Nutrients in 500 calories Puddings, tapioca, ready-to-eat, fat free VS Tomatoes in Juice with Salt

Weight per 500 calories

• Puddings, tapioca, ready-to-eat, fat free: 532g
• Tomatoes in Juice with Salt: 3125g

Puddings, tapioca, ready-to-eat, fat free have 5.9 times more energy per 100g than Tomatoes in Juice with Salt. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Puddings, tapioca, ready-to-eat, fat free or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	2.03% 0.65g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.063% 0.011g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	1.83% 5.3mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	83.4% 108g	130g per day for Men 19-50 years
Sugars	104% 75.4g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	156% 59.4g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.76% 0.069mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.2% 0.11mg	267% 3.47mg	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	2.66% 10.6μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	68.7% 1.65μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.77% 1.6mg	438% 394mg	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	0.35% 0.053mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat, fat free	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	27.7% 277mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	7.3% 0.59mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	6.33% 26.6mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.059mg	92% 2.13mg	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	50% 351mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	11% 372mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	66.3% 995mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	8.22% 0.9mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	11% 406g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Puddings, tapioca, ready-to-eat, fat free vs Tomatoes in Juice with Salt:

• Puddings, tapioca, ready-to-eat, fat free have more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 259.9 times more Vitamin B1, 4.3 times more Vitamin B2, 41.4 times more Vitamin B3, 22.9 times more Vitamin B5, 32.6 times more Vitamin B6, 23.5 times more Vitamin B9, 246.8 times more Vitamin C, 346.6 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, tapioca, ready-to-eat, fat free vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.7 times more Calcium, 17 times more Copper, 30.4 times more Iron, 11.8 times more Magnesium, 36.3 times more Manganese, 1.5 times more Phosphorus, 16 times more Potassium, more Selenium, 3.6 times more Sodium, 4.1 times more Zinc and 7.3 times more Water than Puddings, tapioca, ready-to-eat, fat free.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.2 times more Fat, more Omega 3, 284.9 times more Omega 6, more Fiber and 3.2 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• Both Puddings, tapioca, ready-to-eat, fat free and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Puddings, tapioca, ready-to-eat, fat free as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.