Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Prepared Yellow Mustard

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Prepared Yellow Mustard: 833g

Prepared Yellow Mustard has 3.3 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.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Prepared Yellow Mustard?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	17.8% 3.03g	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	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	95% 69g	10.6% 7.67g	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	2.64% 1.9g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.75g	g per day for Men 19-50 years
Fiber	51% 19.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	74% 667μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	45% 0.58mg	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	14.6% 58.3μg	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	2.78% 2.5mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	30.6% 306mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	68.5% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	153% 3.5mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	508% 279μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	613% 9200mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	71% 2621g	19% 698g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Prepared Yellow Mustard:

• Cooked Ripe Red Tomatoes have 16 times more Vitamin A, 3.1 times more Vitamin B3, 1.7 times more Vitamin B5, 3.8 times more Vitamin B6, 6.2 times more Vitamin B9, 253.3 times more Vitamin C, 5.2 times more Vitamin E and 6.7 times more Vitamin K than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.5 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared Yellow Mustard have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Prepared Yellow Mustard have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Prepared Yellow Mustard:

• Cooked Ripe Red Tomatoes have 3.4 times more Copper, 1.4 times more Iron, 4.8 times more Potassium and 3.8 times more Water than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.7 times more Calcium, 1.6 times more Magnesium, 20.1 times more Selenium, 30.1 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared Yellow Mustard have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 2.3 times more Carbohydrate, 9 times more Sugars and 19 times more Fructose than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 9.1 times more Fat, 4.3 times more Saturated Fat, 56.1 times more Omega 3, 2.6 times more Omega 6 and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Prepared Yellow Mustard have similar amounts of Energy and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.