Comparing Nutrients in 500 calories Tomatoes VS Cake, gingerbread, dry mix

Weight per 500 calories

• Tomatoes: 2778g
• Cake, gingerbread, dry mix: 114g

Cake, gingerbread, dry mix has 24.3 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Cake, gingerbread, dry mix?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cake, gingerbread, dry mix	4%	28%	68%

Macro Nutrients

	Tomatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	16.3% 15.8g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	101% 73g	73.6% 53.3g	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	5.1% 1.95g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	9% 5.03g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cake, gingerbread, dry mix	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	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	5.38% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	3.6% 0.047mg	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	14.6% 58.4μg	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	423% 381mg	0.25% 0.23mg	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	1.53% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	6.1% 7.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cake, gingerbread, dry mix	Recommended Dietary Allowance
Calcium	27.8% 278mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	31.3% 0.28mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	5.72% 24mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	27.7% 0.64mg	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	37% 259mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.37% 2.4μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	50% 752mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.14% 5.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Cake, gingerbread, dry mix:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 5.7 times more Vitamin B3, 9.2 times more Vitamin B5, 47.4 times more Vitamin B6, 7.1 times more Vitamin B9, 1663 times more Vitamin C, 65.6 times more Vitamin E and 30 times more Vitamin K than Cake, gingerbread, dry mix.
• Both Raw Ripe Red Tomatoes as well as Cake, gingerbread, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Cake, gingerbread, dry mix:

• Raw Ripe Red Tomatoes have 2.6 times more Calcium, 5.8 times more Copper, 1.4 times more Iron, 12.7 times more Magnesium, 5 times more Manganese, 2.6 times more Phosphorus, 16.9 times more Potassium, 11.5 times more Zinc and 521.5 times more Water than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 5.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cake, gingerbread, dry mix have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.3 times more Carbohydrate, 1.4 times more Sugars, 17.1 times more Fiber and 4.9 times more Protein than Cake, gingerbread, dry mix.
• While Cake, gingerbread, dry mix contains 2.8 times more Fat and 5.1 times more Saturated Fat than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cake, gingerbread, dry mix have similar amounts of Energy, Omega 3 and Omega 6 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Cake, gingerbread, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.