Comparing Nutrients in 500 calories Tomatoes VS Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12

Weight per 500 calories

• Tomatoes: 2778g
• Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12: 1136g

Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 have 2.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12	0%	0%	100%

Macro Nutrients

	Tomatoes	Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	98% 128g	130g per day for Men 19-50 years
Sugars	101% 73g	176% 128g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	0% 0g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	728% 9.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1184% 28.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	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	100% 15mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12	Recommended Dietary Allowance
Calcium	27.8% 278mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	0% 0mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	NA	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	95% 667mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	64.4% 966mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	0% 0mg	11mg per day for Men 19-50 years
Water	71% 2626g	27% 1005g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12.
• While Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 contain 4.3 times more Vitamin B6 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12:

• Raw Ripe Red Tomatoes have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium, more Zinc and 2.6 times more Water than Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12.
• While Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 contain 7 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have more Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12.
• While Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 contain 1.7 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Beverages, THE COCA-COLA COMPANY, NOS energy drink, Original, grape, loaded cherry, charged citrus, fortified with vitamins B6 and B12 have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.