Comparing Nutrients in 500 calories Dried Marjoram Spices VS Stewed Canned Tomatoes

Weight per 500 calories

• Dried Marjoram Spices: 185g
• Stewed Canned Tomatoes: 1923g

Dried Marjoram Spices have 10.4 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 Marjoram Spices or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dried Marjoram Spices	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	372% 5.96g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	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	86% 112g	92% 119g	130g per day for Men 19-50 years
Sugars	10.4% 7.55g	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	196% 74.4g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	82.6% 744μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.5% 7.6mg	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	169% 2.2mg	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	126% 506μg	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	105% 95mg	169% 152mg	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	20.8% 3.1mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	956% 1147μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	367% 3672mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	1908% 153mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	152% 638mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	436% 10mg	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	80.7% 565mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	82.6% 2808mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	9.47% 142mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	60.4% 6.64mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.38% 14g	47.6% 1760g	3700g per day for Men 19-50 years

Dried Marjoram Spices VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

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

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

• 500 calories of Dried Marjoram Spices have 4.3 times more Vitamin A, 6.7 times more Vitamin B6, 5.3 times more Vitamin B9 and 24.9 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin C and 5.1 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per 500 calories.
• Both Dried Marjoram Spices as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Dried Marjoram Spices have 5.6 times more Calcium, 6 times more Iron, 2.8 times more Magnesium, 8.8 times more Manganese, 1.5 times more Phosphorus and 2 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Potassium, 1.4 times more Selenium, 29.9 times more Sodium and 124.9 times more Water than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Stewed Canned Tomatoes contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Marjoram Spices have 3.6 times more Fat, 103.3 times more Omega 3, 1.5 times more Omega 6, 3.9 times more Fiber and 1.3 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 9 times more Sugars than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6