Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Frozen Naranjilla Pulp

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Frozen Naranjilla Pulp: 2000g

Frozen Naranjilla Pulp has 1.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very 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 Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	NA	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	91% 118g	130g per day for Men 19-50 years
Sugars	95% 69g	103% 74.8g	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	28.7% 21g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.4g	g per day for Men 19-50 years
Fiber	51% 19.4g	58% 22g	38g per day for Men 19-50 years
Protein	47% 26.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	74% 667μg	62.2% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	165% 2.14mg	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	15% 60μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	71% 64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	104% 15.6mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	30.6% 306mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	62.2% 0.56mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	58.3% 1.34mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	118% 4000mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	71% 2621g	50.3% 1861g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Frozen Naranjilla Pulp:

• Cooked Ripe Red Tomatoes have more Vitamin B2, 6 times more Vitamin B9 and 9.9 times more Vitamin C than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 2 times more Vitamin B3 and 3.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin E per 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Frozen Naranjilla Pulp:

• Cooked Ripe Red Tomatoes have 1.9 times more Calcium, 3.7 times more Copper, 2.7 times more Iron, 2.2 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium, 3.8 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Frozen Naranjilla Pulp.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.7 times more Fructose and 3 times more Protein than Frozen Naranjilla Pulp.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Frozen Naranjilla Pulp have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.