Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Tomato Sauce with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Tomato Sauce with Salt: 2083g

Canned Tomato Sauce with Salt has 1.3 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.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Tomato Sauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	14% 2.4g	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	85% 111g	130g per day for Men 19-50 years
Sugars	95% 69g	102% 74g	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	48% 34.8g	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	% 38g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.46g	g per day for Men 19-50 years
Fiber	51% 19.4g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	51% 458μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	157% 2.04mg	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	47% 188μg	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	162% 146mg	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	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	48.6% 58.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	266% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 727μg	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	250% 20mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	102% 2.35mg	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	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	182% 6188mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	658% 9875mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	71% 2621g	51.4% 1902g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Tomato Sauce With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Tomato Sauce with Salt?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Tomato Sauce with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 1.5 times more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B9, 4.3 times more Vitamin C and 1.3 times more Vitamin K than Tomato Sauce with Salt.
• While 500 kcal of Canned Tomato Sauce with Salt contain 2.2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tomato Sauce with Salt provide similar amounts of Vitamin B6 per 500 calories.
• Both Cooked Ripe Red Tomatoes as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Tomato Sauce with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 1.2 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Water than Tomato Sauce with Salt.
• While 500 kcal of Canned Tomato Sauce with Salt contain 32.3 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tomato Sauce with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Potassium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Sauce with Salt contain 2.1 times more Omega 6 and 1.6 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tomato Sauce with Salt offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose and Protein per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6
• Both Cooked Ripe Red Tomatoes as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 in 500 calories.