Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Puddings, chocolate, ready-to-eat

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Puddings, chocolate, ready-to-eat: 352g

Puddings, chocolate, ready-to-eat have 7.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is 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 Puddings, chocolate, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.2% 3.52mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	62.3% 81g	130g per day for Men 19-50 years
Sugars	95% 69g	83.4% 60.5g	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	0% 0g	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	% 54.6g	g per day for Men 19-50 years
Fiber	51% 19.4g	0% 0g	38g per day for Men 19-50 years
Protein	47% 26.4g	13% 7.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	74% 667μg	5.48% 49.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	7.04% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	4.88% 0.063mg	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	2.64% 10.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	1.17% 1.06mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	1.76% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	30.6% 306mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	36% 0.32mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	15% 63.4mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	18% 0.42mg	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	28% 197mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	35.7% 535mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	71% 2621g	6.6% 245g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Puddings, chocolate, ready-to-eat:

• Cooked Ripe Red Tomatoes have 13.5 times more Vitamin A, 11.8 times more Vitamin B1, 2.4 times more Vitamin B2, 34.1 times more Vitamin B3, 4.2 times more Vitamin B5, 34.6 times more Vitamin B6, 34.2 times more Vitamin B9, 599.6 times more Vitamin C, 14.3 times more Vitamin E and 36.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Puddings, chocolate, ready-to-eat:

• Cooked Ripe Red Tomatoes have 1.7 times more Calcium, 6.4 times more Copper, 4.2 times more Iron, 3.9 times more Magnesium, 7 times more Manganese, 3.9 times more Phosphorus, 9.3 times more Potassium, more Selenium, 3.2 times more Zinc and 10.7 times more Water than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.8 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 3.2 times more Omega 6, 1.4 times more Carbohydrate, more Fructose, more Fiber and 3.6 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 5.3 times more Fat and 10.7 times more Saturated Fat than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Puddings, chocolate, ready-to-eat have similar amounts of Energy and Sugars per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.