Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Candies, carob, unsweetened

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Candies, carob, unsweetened: 93g

Candies, carob, unsweetened have 30 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high 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 Candies, carob, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	84% 27g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.32% 0.93mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	40% 52g	130g per day for Men 19-50 years
Sugars	95% 69g	43.6% 31.6g	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	9.26% 3.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	13.5% 7.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.1% 0.93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	7.7% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	9.26% 0.12mg	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	4.86% 19.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	0.51% 0.46mg	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	9.7% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	5.94% 7.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	30.6% 306mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	19% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	5.64% 0.13mg	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	111% 778mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	17.2% 586mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	8.75% 4.8μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.039% 1.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Candies, carob, unsweetened:

• Cooked Ripe Red Tomatoes have 720 times more Vitamin A, 10.8 times more Vitamin B1, 3.7 times more Vitamin B2, 15.3 times more Vitamin B3, 5.2 times more Vitamin B5, 18.2 times more Vitamin B6, 18.6 times more Vitamin B9, 1368 times more Vitamin C, 10.7 times more Vitamin E and 10.9 times more Vitamin K than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Candies, carob, unsweetened have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Candies, carob, unsweetened:

• Cooked Ripe Red Tomatoes have 12.3 times more Copper, 15.8 times more Iron, 7.5 times more Magnesium, 22.5 times more Manganese, 6.7 times more Phosphorus, 10.3 times more Potassium, 2.9 times more Selenium, 3.1 times more Sodium and 1837.8 times more Water than Candies, carob, unsweetened.
• Both Cooked Ripe Red Tomatoes and Candies, carob, unsweetened have similar amounts of Calcium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 4.8 times more Omega 6, 2.1 times more Carbohydrate, 2.2 times more Sugars, 5.5 times more Fiber and 3.5 times more Protein than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 9.5 times more Fat and 64.5 times more Saturated Fat than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Candies, carob, unsweetened have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Candies, carob, unsweetened have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.