Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Miso

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Miso: 253g

Miso has 11 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above 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 Miso?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Miso	25%	26%	49%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	37% 6.26g	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	49.3% 64g	130g per day for Men 19-50 years
Sugars	95% 69g	21.6% 15.7g	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	21% 15g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	47% 26.4g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Miso	Recommended Dietary Allowance
Vitamin A	74% 667μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	38.7% 0.5mg	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	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	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	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Miso	Recommended Dietary Allowance
Calcium	30.6% 306mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	118% 1.06mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	94% 2.17mg	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	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	71% 2621g	2.94% 109g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 66 times more Vitamin A, 4 times more Vitamin B1, 6.5 times more Vitamin B3, 4.2 times more Vitamin B5, 4.4 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin C and 616 times more Vitamin E than Miso.
• While Miso contains more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Miso have similar amounts of Vitamin B2 and Vitamin K per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Miso have insufficient amounts of Vitamin D in 500 kcal.

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

• Cooked Ripe Red Tomatoes have 2.1 times more Calcium, 2 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 11.4 times more Potassium and 24.1 times more Water than Miso.
• While Miso contains 1.3 times more Selenium, 30.8 times more Sodium and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.7 times more Carbohydrate, 4.4 times more Sugars, 2.4 times more Fructose and 1.4 times more Fiber than Miso.
• While Miso contains 5 times more Fat, 6.2 times more Saturated Fat, 18.4 times more Omega 3 and 5.4 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Miso have similar amounts of Energy and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.