Comparing Nutrients in 500 calories Tomatoes VS Boiled Garland Chrysanthemum

Weight per 500 calories

• Tomatoes: 2778g
• Boiled Garland Chrysanthemum: 2500g

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

Which food has more nutrients per 500 calories - Tomatoes or Boiled Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	83% 108g	130g per day for Men 19-50 years
Sugars	101% 73g	69.3% 50.3g	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	151% 57.5g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	130% 1167μg	358% 3225μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	308% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	227% 2.95mg	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	313% 1250μg	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	664% 598mg	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	417% 62.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	2973% 3568μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	27.8% 278mg	173% 1725mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	369% 3.33mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	386% 8.88mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	418% 14225mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	88.3% 1325mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	71% 2626g	62.5% 2312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Boiled Garland Chrysanthemum:

• Raw Ripe Red Tomatoes have 2 times more Vitamin B1 and 2.4 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2.8 times more Vitamin A, 7.6 times more Vitamin B2, 1.3 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin C, 4.2 times more Vitamin E and 16.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Boiled Garland Chrysanthemum:

• Boiled and Drained Garland Chrysanthemum contains 6.2 times more Calcium, 2 times more Copper, 12.5 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, more Selenium and 9.5 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 2.5 times more Fat, 2.6 times more Omega 6 and 1.5 times more Sugars than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 1.8 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.