Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Taco shells, baked

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Taco shells, baked: 105g

Taco shells, baked have 26.4 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 Taco shells, baked?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Taco shells, baked	5%	41%	54%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Taco shells, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	23.3% 7.46g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	32% 5.44g	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	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	95% 69g	2.17% 1.58g	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	0.14% 0.11g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.05g	g per day for Men 19-50 years
Fiber	51% 19.4g	18.5% 7.04g	38g per day for Men 19-50 years
Protein	47% 26.4g	12% 6.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Taco shells, baked	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.12% 1.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	6.46% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	16.4% 0.21mg	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	18% 72.5μg	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	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	4.83% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	7.53% 9.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Taco shells, baked	Recommended Dietary Allowance
Calcium	30.6% 306mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	13% 0.12mg	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	21.5% 1.72mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	20.8% 87mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	25.6% 0.59mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	7.14% 243mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	9.17% 5.04μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.18% 6.72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Taco shells, baked:

• Cooked Ripe Red Tomatoes have 634.7 times more Vitamin A, 4.4 times more Vitamin B1, 7.3 times more Vitamin B2, 7.5 times more Vitamin B3, 10.3 times more Vitamin B6, 5 times more Vitamin B9, more Vitamin C, 21.5 times more Vitamin E and 8.6 times more Vitamin K than Taco shells, baked.
• Both Cooked Ripe Red Tomatoes as well as Taco shells, baked have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Taco shells, baked:

• Cooked Ripe Red Tomatoes have 2.9 times more Calcium, 17.6 times more Copper, 11 times more Iron, 2.9 times more Magnesium, 5 times more Manganese, 3.2 times more Phosphorus, 25 times more Potassium, 2.8 times more Selenium, 2.3 times more Zinc and 389.8 times more Water than Taco shells, baked.
• Both Cooked Ripe Red Tomatoes and Taco shells, baked have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.7 times more Carbohydrate, 43.9 times more Sugars, 346.4 times more Fructose, 2.8 times more Fiber and 3.9 times more Protein than Taco shells, baked.
• While Taco shells, baked contain 7.5 times more Fat, 17.9 times more Saturated Fat, 5.4 times more Omega 3 and 4.7 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Taco shells, baked have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Taco shells, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.