Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Chinese Waterchestnuts

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Chinese Waterchestnuts: 516g

Raw Chinese Waterchestnuts have 5.4 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.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Chinese Waterchestnuts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	0.97% 0.16g	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	95% 123g	130g per day for Men 19-50 years
Sugars	95% 69g	34% 24.7g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Chinese Waterchestnuts	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	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	32.2% 5.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	130% 1.7mg	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	20.6% 82.5μg	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	23% 20.6mg	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	41.2% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	30.6% 306mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	187% 1.7mg	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	3.87% 0.31mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	74% 1.7mg	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	46.4% 325mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	88.5% 3010mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	6.56% 3.6μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	71% 2621g	10.2% 379g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Chinese Waterchestnuts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Chinese Waterchestnuts?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Chinese Waterchestnuts:

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B1, 2.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 4.4 times more Vitamin B9, 30.7 times more Vitamin C, 2.5 times more Vitamin E and 50.3 times more Vitamin K than Chinese Waterchestnuts.
• While 500 kcal of Raw Chinese Waterchestnuts contain 1.7 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• 500 calories of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Chinese Waterchestnuts:

• 500 calories of Cooked Ripe Red Tomatoes have 5.4 times more Calcium, 1.2 times more Copper, 61.1 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 3.8 times more Selenium, 4.2 times more Sodium, 1.5 times more Zinc and 6.9 times more Water than Chinese Waterchestnuts.
• 500 calories of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 2.8 times more Sugars, 1.3 times more Fiber and 3.7 times more Protein than Chinese Waterchestnuts.
• Both Cooked Ripe Red Tomatoes and Chinese Waterchestnuts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cooked Ripe Red Tomatoes as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.