Comparing Nutrients in 500 calories Sugar, turbinado VS Tomatoes

Weight per 500 calories

• Sugar, turbinado: 125g
• Tomatoes: 2778g

Sugar, turbinado has 22.2 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 - Sugar, turbinado or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Sugar, turbinado	0%	0%	100%
Tomatoes	17%	9%	74%

Macro Nutrients

	Sugar, turbinado	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	NA	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	83% 108g	130g per day for Men 19-50 years
Sugars	171% 124g	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	0% 0g	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	% 0g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 124g	% 0g	g per day for Men 19-50 years
Fiber	NA	87.7% 33.3g	38g per day for Men 19-50 years
Protein	0% 0g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Sugar, turbinado	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	423% 381mg	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	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

	Sugar, turbinado	Tomatoes	Recommended Dietary Allowance
Calcium	1.5% 15mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	1.25% 0.011mg	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	5.8% 0.46mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	0.6% 2.5mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	0.18% 1.25mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.76mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	0.34% 0.038mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.001% 0.038g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sugar, turbinado vs Tomatoes:

Both Sugar, turbinado and Raw Ripe Red Tomatoes have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Sugar, turbinado vs Tomatoes:

• Raw Ripe Red Tomatoes contain 18.5 times more Calcium, 145.3 times more Copper, 16.2 times more Iron, 121.9 times more Magnesium, 54.9 times more Manganese, 532 times more Phosphorus, 181.2 times more Potassium, 36.9 times more Sodium, 125.6 times more Zinc and 69839.8 times more Water than Sugar, turbinado.

Comparison of macro-nutrients per 500 calories:

• Sugar, turbinado has 1.7 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fat, more Fructose and more Protein than Sugar, turbinado.
• Both Sugar, turbinado and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Sugar, turbinado as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.