Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Millet

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Millet: 132g

Raw Millet has 21 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 Millet?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Millet	12%	10%	78%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Millet	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	5.75% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	9.76% 0.16g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	15.7% 2.67g	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	74% 96g	130g per day for Men 19-50 years
Sugars	95% 69g	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% 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	29.6% 11.2g	38g per day for Men 19-50 years
Protein	47% 26.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Millet	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	46.4% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	39% 6.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	50.3% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 361μg	28% 112μg	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	0% 0mg	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	0.44% 0.066mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Millet	Recommended Dietary Allowance
Calcium	30.6% 306mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	110% 0.99mg	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	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	86.7% 39μg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.31% 11.5g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Millet Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B5, 4.3 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C, 235.2 times more Vitamin E and 65.3 times more Vitamin K than Millet.
• 500 calories of Millet have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Raw Millet have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Ripe Red Tomatoes have 28.9 times more Calcium, 2.1 times more Copper, 4.7 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus, 23.5 times more Potassium, 3.9 times more Selenium, 46.2 times more Sodium, 1.8 times more Zinc and 228.5 times more Water than Millet.
• 500 calories of Millet lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.7 times more Fiber and 1.8 times more Protein than Millet.
• While 500 kcal of Raw Millet contain 2.3 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Millet offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6
• Both Cooked Ripe Red Tomatoes as well as Raw Millet provide inadequate amounts of Omega 3 in 500 calories.