Comparing Nutrients in 500 calories Tomatoes VS Canned Tamarind Nectar

Weight per 500 calories

• Tomatoes: 2778g
• Canned Tamarind Nectar: 877g

Canned Tamarind Nectar has 3.2 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 Canned Tamarind Nectar?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Tamarind Nectar	1%	2%	97%

Macro Nutrients

	Tomatoes	Canned Tamarind Nectar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.1% 1.05g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	99% 129g	130g per day for Men 19-50 years
Sugars	101% 73g	154% 111g	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	73.4% 53.2g	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	% 52g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.14g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	11.5% 4.4g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Tamarind Nectar	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	2.2% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	2.02% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	3.84% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	4.72% 0.061mg	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	2.2% 8.77μg	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	69.2% 62.3mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Tamarind Nectar	Recommended Dietary Allowance
Calcium	27.8% 278mg	8.77% 87.7mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	13.6% 0.12mg	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	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	8.35% 35mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	7.63% 0.18mg	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	2.5% 17.5mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	4.1% 61.4mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	1.6% 0.18mg	11mg per day for Men 19-50 years
Water	71% 2626g	20% 745g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Canned Tamarind Nectar:

• Raw Ripe Red Tomatoes have more Vitamin A, 39.1 times more Vitamin B1, 20.1 times more Vitamin B2, 26.9 times more Vitamin B3, 7.6 times more Vitamin B5, 36.2 times more Vitamin B6, 47.5 times more Vitamin B9, 6.1 times more Vitamin C, 14.3 times more Vitamin E and 250.2 times more Vitamin K than Canned Tamarind Nectar.
• Both Raw Ripe Red Tomatoes as well as Canned Tamarind Nectar have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Canned Tamarind Nectar:

• Raw Ripe Red Tomatoes have 3.2 times more Calcium, 13.3 times more Copper, 8.7 times more Magnesium, 18.1 times more Manganese, 38 times more Phosphorus, 27.8 times more Potassium, 2.3 times more Sodium, 26.9 times more Zinc and 3.5 times more Water than Canned Tamarind Nectar.
• Both Raw Ripe Red Tomatoes and Canned Tamarind Nectar have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 5.3 times more Fat, 7.6 times more Fiber and 31 times more Protein than Canned Tamarind Nectar.
• While Canned Tamarind Nectar contains 1.5 times more Sugars and 1.4 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Tamarind Nectar have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Tamarind Nectar have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.