Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Raw Amaranth

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Raw Amaranth: 135g

Uncooked Amaranth Grain has 20.6 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Raw Amaranth?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	9.75% 9.46g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	6.14% 1.97g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	67.6% 88g	130g per day for Men 19-50 years
Sugars	95% 69g	3.14% 2.28g	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% 36.4g	0.019% 0.013g	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	% 32.8g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.9g	g per day for Men 19-50 years
Fiber	51% 19.4g	23.8% 9.03g	38g per day for Men 19-50 years
Protein	47% 26.4g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	61.3% 0.8mg	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	90% 361μg	27.6% 111μg	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	704% 633mg	6.3% 5.66mg	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	104% 15.6mg	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Calcium	30.6% 306mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	78.6% 0.71mg	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	236% 19mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	79.6% 334mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	195% 4.5mg	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	111% 778mg	107% 751mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.36% 5.4mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.41% 15.2g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Raw Amaranth Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Raw Amaranth?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Raw Amaranth:

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 6.4 times more Vitamin B1, 2.3 times more Vitamin B2, 11.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6, 3.3 times more Vitamin B9, 111.9 times more Vitamin C, 9.7 times more Vitamin E and more Vitamin K than Raw Amaranth.
• 500 calories of Raw Amaranth have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Raw Amaranth:

• 500 calories of Cooked Ripe Red Tomatoes have 1.4 times more Calcium, 2.9 times more Copper, 1.8 times more Iron, 8.8 times more Potassium, 56.7 times more Sodium and 172.2 times more Water than Raw Amaranth.
• While 500 kcal of Uncooked Amaranth Grain contain 1.3 times more Magnesium, 1.5 times more Manganese and 1.8 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Amaranth contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate, 30.4 times more Sugars, 2700.1 times more Fructose, 2.2 times more Fiber and 1.4 times more Protein than Raw Amaranth.
• While 500 kcal of Uncooked Amaranth Grain contain 3.2 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Amaranth offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6
• Both Cooked Ripe Red Tomatoes as well as Uncooked Amaranth Grain provide inadequate amounts of Omega 3 in 500 calories.