Comparing Nutrients in 500 calories Tomatoes VS Incaparina, dry mix (corn and soy flours), unprepared

Weight per 500 calories

• Tomatoes: 2778g
• Incaparina, dry mix (corn and soy flours), unprepared: 132g

Incaparina, dry mix (corn and soy flours), unprepared have 21.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Incaparina, dry mix (corn and soy flours), unprepared?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Incaparina, dry mix (corn and soy flours), unprepared	23%	13%	64%

Macro Nutrients

	Tomatoes	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	7.6% 7.36g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	61.4% 80g	130g per day for Men 19-50 years
Sugars	101% 73g	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	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	34.4% 13g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	51.2% 28.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Vitamin A	130% 1167μg	259% 2335μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	212% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	62% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	223% 35.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	70% 0.91mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.5% 1.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	3.17% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Incaparina, dry mix (corn and soy flours), unprepared	Recommended Dietary Allowance
Calcium	27.8% 278mg	79% 792mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	89.4% 0.8mg	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	363% 29mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	92% 2.1mg	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.35% 5.28mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.27% 9.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Incaparina, dry mix (corn and soy flours), unprepared:

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 31.6 times more Vitamin E than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2 times more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Ripe Red Tomatoes.

Comparing minerals per 500 calories for Tomatoes vs Incaparina, dry mix (corn and soy flours), unprepared:

• Raw Ripe Red Tomatoes have 2 times more Copper, 1.5 times more Manganese, 4.8 times more Potassium, 26.3 times more Sodium and 266.4 times more Water than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 2.8 times more Calcium, 3.9 times more Iron, more Selenium and 6.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Carbohydrate and 2.6 times more Fiber than Incaparina, dry mix (corn and soy flours), unprepared.
• While Incaparina, dry mix (corn and soy flours), unprepared contain 1.3 times more Fat than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Incaparina, dry mix (corn and soy flours), unprepared have similar amounts of Energy and Protein per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Incaparina, dry mix (corn and soy flours), unprepared have insufficient amounts of Glucose and Sucrose in 500 kcal.