Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Boiled Water Convolvulus

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Boiled Water Convolvulus: 2500g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Water Convolvulus?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Water Convolvulus	33%	9%	58%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Water Convolvulus	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	123% 1.98g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	2.2% 0.38g	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	71% 93g	130g per day for Men 19-50 years
Sugars	95% 69g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	125% 47.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Water Convolvulus	Recommended Dietary Allowance
Vitamin A	74% 667μg	722% 6500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	156% 2.03mg	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	219% 875μg	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	444% 400mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Water Convolvulus	Recommended Dietary Allowance
Calcium	30.6% 306mg	135% 1350mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	58.3% 0.53mg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	155% 3.58mg	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	150% 1050mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	209% 7100mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	41% 22.5μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	203% 3050mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	71% 2621g	62.8% 2323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled Water Convolvulus:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin C than Boiled and Drained Water Convolvulus.
• While Boiled and Drained Water Convolvulus contain 9.8 times more Vitamin A, 1.3 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Water Convolvulus have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Boiled Water Convolvulus:

• Cooked Ripe Red Tomatoes have 4 times more Copper than Boiled and Drained Water Convolvulus.
• While Boiled and Drained Water Convolvulus contain 4.4 times more Calcium, 1.7 times more Iron, 3 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Selenium and 10 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Water Convolvulus have similar amounts of Manganese, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 3.1 times more Omega 6 and 1.2 times more Carbohydrate than Boiled and Drained Water Convolvulus.
• While Boiled and Drained Water Convolvulus contain 2 times more Fat, 35.6 times more Omega 3, 2.4 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Water Convolvulus have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Water Convolvulus have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.