Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Poppy Seed

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Poppy Seed: 95g

Poppy Seed Spices have 29.2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high 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 Poppy Seed?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Poppy Seed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	41% 39.6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	159% 27g	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	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	95% 69g	3.93% 2.85g	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	0.38% 0.28g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.2g	g per day for Men 19-50 years
Fiber	51% 19.4g	49% 18.6g	38g per day for Men 19-50 years
Protein	47% 26.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Poppy Seed	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	67.8% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	6.17% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	18% 0.24mg	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	19.5% 78μg	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	1.06% 0.95mg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Poppy Seed	Recommended Dietary Allowance
Calcium	30.6% 306mg	137% 1370mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	172% 1.55mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	78.7% 330mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	278% 6.4mg	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	118% 829mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	1.65% 24.8mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	68.4% 7.52mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.15% 5.67g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.2 times more Vitamin B1, 6.4 times more Vitamin B2, 17.3 times more Vitamin B3, 11.6 times more Vitamin B5, 9.3 times more Vitamin B6, 4.6 times more Vitamin B9, 665 times more Vitamin C, 9.2 times more Vitamin E and more Vitamin K than Poppy Seed Spices.
• Both Cooked Ripe Red Tomatoes as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Ripe Red Tomatoes have 1.3 times more Copper, 2 times more Iron, 8.8 times more Potassium, 12.3 times more Sodium and 462.5 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 4.5 times more Calcium, 1.3 times more Magnesium, 2.2 times more Manganese and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Poppy Seed Spices have similar amounts of Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 4.2 times more Carbohydrate, 24.3 times more Sugars, 131.8 times more Fructose and 1.5 times more Protein than Poppy Seed Spices.
• While Poppy Seed Spices contain 13 times more Fat, 10.3 times more Saturated Fat, 4.7 times more Omega 3 and 23.1 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Poppy Seed Spices have similar amounts of Energy and Fiber per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.