Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Dried Ginkgo Nuts

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Dried Ginkgo Nuts: 144g

Dried Ginkgo Nuts have 13.4 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dried Ginkgo Nuts	12%	5%	83%

Macro Nutrients

	Stewed Canned Tomatoes	Dried Ginkgo Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	2.96% 2.87g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	2.24% 0.036g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	5.83% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	80% 104g	130g per day for Men 19-50 years
Sugars	93% 67.7g	NA	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	50% 36g	NA	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	NA	38g per day for Men 19-50 years
Protein	31.3% 17.5g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dried Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	8.8% 79μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	51.5% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	38.5% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	71% 0.92mg	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	24% 96μg	38% 152μg	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	169% 152mg	46.8% 42mg	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	106% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dried Ginkgo Nuts	Recommended Dietary Allowance
Calcium	65.4% 654mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	85.6% 0.77mg	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	320% 25.6mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	13.7% 0.32mg	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	55% 385mg	55.2% 386mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	NA	55μg per day for Men 19-50 years
Sodium	283% 4250mg	1.25% 18.7mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	8.75% 0.96mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	0.48% 18g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Dried Ginkgo Nuts Nutrients Per 500 Kcal

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

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

• 500 calories of Stewed Canned Tomatoes have 2.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B2 and 3.6 times more Vitamin C than Dried Ginkgo Nuts.
• While 500 kcal of Dried Ginkgo Nuts contain 2.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Dried Ginkgo Nuts provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Dried Ginkgo Nuts have insufficient amounts of Vitamin A
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Stewed Canned Tomatoes have 22.8 times more Calcium, 2.8 times more Copper, 11.1 times more Iron, 3 times more Magnesium, 3.6 times more Manganese, 2.8 times more Potassium, 227.5 times more Sodium, 3.4 times more Zinc and 98.8 times more Water than Dried Ginkgo Nuts.
• Both Stewed Canned Tomatoes and Dried Ginkgo Nuts contain similar levels of Phosphorus per 500 calories.
• 500 calories of Dried Ginkgo Nuts lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• Both Stewed Canned Ripe Red Tomatoes and Dried Ginkgo Nuts have similar amounts of macro-nutrients per 500 kcal
• Both Stewed Canned Tomatoes and Dried Ginkgo Nuts offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Dried Ginkgo Nuts provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.