Comparing Nutrients in 300 calories Raw Dried FigsVS Tomatoes

Weight per 300 calories

Raw Dried Figs

121g

Tomatoes

1667g

Raw Dried Figs have 13.8 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Raw Dried Figs or Tomatoes?

Macros Ratio

Protein Fat Carbs

Raw Dried Figs

92%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Raw Dried Figsvs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.16%1.12g

Fat

3.44%3.33g

1.12 gvs3.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.54%0.17g

Saturated Fat

1.46%0.47g

0.17 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

3.13%0.05g

0 gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.45%0.42g

Omega 6

7.84%1.33g

0.42 gvs1.33 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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59%77g

Carbohydrate

50%65g

77 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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79.6%57.7g

Sugars

60.5%44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

57.7 gvs44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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38%27.6g

Fructose

31.5%23g

≤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]

27.6 gvs23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%30g

Glucose

%21g

30 gvs21 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.084g

Sucrose

%0g

0.084 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%12g

Fiber

52.6%20g

12 gvs20 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.1%3.98g

Protein

26%14.7g

3.98 gvs14.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Raw Dried Figsvs Tomatoes

0%0μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

0 μgvs700 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.53%0.1mg

Vitamin B1

51.4%0.62mg

Thiamine

0.1 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.6%0.099mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.099 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.66%0.75mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

0.75 mgvs9.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.5%0.52mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

0.52 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.82%0.13mg

Vitamin B6

103%1.33mg

Pyridoxine

0.13 mgvs1.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.7%11μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

11 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.6%1.45mg

Vitamin C

254%228mg

Ascorbic acid

1.45 mgvs228 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.8%0.42mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

0.42 mgvs9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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15.7%18.8μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

18.8 μgvs132 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Dried Figsvs Tomatoes

19.5%195mg

Calcium

16.7%167mg

195 mgvs167 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.4%0.35mg

Copper

109%0.98mg

0.35 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.96%38.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs38.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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30.6%2.45mg

Iron

56.3%4.5mg

2.45 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.5%82mg

Magnesium

43.7%183mg

82 mgvs183 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26.7%0.61mg

Manganese

82.6%1.9mg

0.61 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.5%80.7mg

Phosphorus

57%400mg

80.7 mgvs400 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%819mg

Potassium

116%3950mg

819 mgvs3950 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.3%0.72μg

Selenium

0%0μg

0.72 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.8%12mg

Sodium

5.56%83.3mg

12 mgvs83.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.02%0.66mg

Zinc

25.8%2.83mg

0.66 mgvs2.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.98%36.2g

Water

42.6%1575g

36.2 gvs1575 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Raw Dried Figs vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 6 times more Vitamin B1, 3.2 times more Vitamin B2, 13.3 times more Vitamin B3, 2.8 times more Vitamin B5, 10.4 times more Vitamin B6, 23.1 times more Vitamin B9, 157.9 times more Vitamin C, 21.3 times more Vitamin E and 7 times more Vitamin K than Raw Dried Figs.
Both Raw Dried Figs as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Raw Dried Figs vs Tomatoes:

Raw Ripe Red Tomatoes contain 2.8 times more Copper, 1.8 times more Iron, 2.2 times more Magnesium, 3.1 times more Manganese, 5 times more Phosphorus, 4.8 times more Potassium, 6.9 times more Sodium, 4.3 times more Zinc and 43.5 times more Water than Raw Dried Figs.
Both Raw Dried Figs and Raw Ripe Red Tomatoes have similar amounts of Calcium per 300 kcal.
Both Raw Dried Figs as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Dried Figs have 1.3 times more Sugars and 1.2 times more Fructose than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3 times more Fat, more Omega 3, 3.2 times more Omega 6, 1.7 times more Fiber and 3.7 times more Protein than Raw Dried Figs.
Both Raw Dried Figs and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Dried Figs as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw Dried FigsVS Stewed Dried FigsTomatoesVS Stewed Dried FigsRaw Dried FigsVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Raw Dried FigsVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Dried Figs or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: