Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Cooked Chili Beans, Barbecue, Ranch Style

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Cooked Chili Beans, Barbecue, Ranch Style: 516g

Cooked Chili Beans, Barbecue, Ranch Style have 5.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cooked Chili Beans, Barbecue, Ranch Style?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	5.3% 5.15g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	6.55% 1.1g	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% 87g	130g per day for Men 19-50 years
Sugars	95% 69g	37.3% 27g	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	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	47% 26.4g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.57% 5.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	59.5% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	107% 1.4mg	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	33.5% 134μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.15% 0.052μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	9.74% 8.76mg	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	7.2% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	30.6% 306mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	144% 1.3mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	55.2% 232mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	NA	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	113% 794mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	12% 6.7μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	249% 3737mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	71% 2621g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Cooked Chili Beans, Barbecue, Ranch Style:

• Cooked Ripe Red Tomatoes have 129.3 times more Vitamin A, 4.9 times more Vitamin B1, 8 times more Vitamin B3, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, 72.3 times more Vitamin C, 14.4 times more Vitamin E and 37.7 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 1.3 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Cooked Chili Beans, Barbecue, Ranch Style:

• Cooked Ripe Red Tomatoes have 1.9 times more Calcium, 1.6 times more Copper, 2 times more Iron, 2.6 times more Potassium, 2.1 times more Selenium and 6.7 times more Water than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 12.2 times more Sodium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Chili Beans, Barbecue, Ranch Style have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate and 2.6 times more Sugars than Cooked Chili Beans, Barbecue, Ranch Style.
• While Cooked Chili Beans, Barbecue, Ranch Style contain 1.7 times more Fat and 31.5 times more Omega 3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Chili Beans, Barbecue, Ranch Style have similar amounts of Energy, Omega 6, Fiber and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.