Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Boiled Leeks with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Boiled Leeks with Salt: 1613g

Boiled and Drained Leeks with Salt have 1.7 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low 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 Boiled Leeks with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	66.5% 1.06g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	4.27% 0.73g	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	95% 123g	130g per day for Men 19-50 years
Sugars	95% 69g	47% 34g	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	42.4% 16g	38g per day for Men 19-50 years
Protein	47% 26.4g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	73.5% 661μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	140% 1.82mg	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	97% 387μg	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	75.3% 67.7mg	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	53.8% 8.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	341% 410μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	48.4% 484mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	111% 1mg	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	222% 17.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	53.8% 226mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	173% 4mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	41.3% 1403mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	14.7% 8.06μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	265% 3968mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	71% 2621g	39.6% 1465g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Boiled Leeks With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Leeks with Salt?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled Leeks with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 2.4 times more Vitamin B1, 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 3.1 times more Vitamin B5, 1.2 times more Vitamin B6, 9.3 times more Vitamin C and 1.9 times more Vitamin E than Boiled Leeks with Salt.
• While 500 kcal of Boiled and Drained Leeks with Salt contain 5.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Leeks with Salt provide similar amounts of Vitamin A and Vitamin B9 per 500 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Boiled Leeks with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 2.1 times more Copper, 2.8 times more Phosphorus, 4.3 times more Potassium, 1.7 times more Selenium, 4 times more Zinc and 1.8 times more Water than Boiled Leeks with Salt.
• While 500 kcal of Boiled and Drained Leeks with Salt contain 1.6 times more Calcium, 1.4 times more Manganese and 13 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Leeks with Salt contain similar levels of Iron and Magnesium per 500 calories.
• 500 calories of Boiled Leeks with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 2 times more Sugars, 1.2 times more Fiber and 2 times more Protein than Boiled Leeks with Salt.
• While 500 kcal of Boiled and Drained Leeks with Salt contain 19.2 times more Omega 3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Leeks with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Omega 6 in 500 calories.