Comparing Nutrients in 500 calories Tomatoes VS Tortilla chips, yellow, plain, salted

Weight per 500 calories

• Tomatoes: 2778g
• Tortilla chips, yellow, plain, salted: 101g

Tortilla chips, yellow, plain, salted have 27.6 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 Tortilla chips, yellow, plain, salted?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tortilla chips, yellow, plain, salted	5%	40%	55%

Macro Nutrients

	Tomatoes	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	8.73% 2.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	52.4% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	52% 67.8g	130g per day for Men 19-50 years
Sugars	101% 73g	1.68% 1.2g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.9g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	12.4% 4.73g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0.89% 8.05μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	3.33% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	8.27% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	15.6% 0.2mg	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	5.53% 22μg	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% 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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tortilla chips, yellow, plain, salted	Recommended Dietary Allowance
Calcium	27.8% 278mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	11.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	0% 0μg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	20% 84.5mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	15.6% 0.36mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.4% 8.45μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.053% 1.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Tortilla chips, yellow, plain, salted:

• Raw Ripe Red Tomatoes have 145 times more Vitamin A, 7.9 times more Vitamin B1, 12.2 times more Vitamin B2, 10.9 times more Vitamin B3, 6 times more Vitamin B5, 10.9 times more Vitamin B6, 18.8 times more Vitamin B9, more Vitamin C, 5 times more Vitamin E and 363.5 times more Vitamin K than Tortilla chips, yellow, plain, salted.
• Both Raw Ripe Red Tomatoes as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Tortilla chips, yellow, plain, salted:

• Raw Ripe Red Tomatoes have 2.7 times more Calcium, 15.5 times more Copper, 5.6 times more Iron, 3.6 times more Magnesium, 8.8 times more Manganese, 2.8 times more Phosphorus, 31.8 times more Potassium, 3.2 times more Zinc and 1345.3 times more Water than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain more Selenium and 2.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.6 times more Carbohydrate, 60 times more Sugars, 236.4 times more Fructose, 7 times more Fiber and 3.7 times more Protein than Tortilla chips, yellow, plain, salted.
• While Tortilla chips, yellow, plain, salted contain 4 times more Fat, 3.6 times more Saturated Fat, 3.8 times more Omega 3 and 4 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Tortilla chips, yellow, plain, salted have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Tortilla chips, yellow, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.