Comparing Nutrients in 300 calories MangosVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Mangos

500g

Cooked Ripe Red Tomatoes

1667g

Mangos have 3.3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Mangos or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Mangos

90%

Cooked Ripe Red Tomatoes

18%

77%

300 kcal ▼

Macro Nutrients

Mangosvs Cooked Ripe Red 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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1.96%1.9g

Fat

1.9%1.83g

1.9 gvs1.83 g

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

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1.44%0.46g

Saturated Fat

0.78%0.25g

0.46 gvs0.25 g

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

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16%0.26g

Omega 3

2.1%0.033g

0.26 gvs0.033 g

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

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0.56%0.095g

Omega 6

4.1%0.7g

0.095 gvs0.7 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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57.6%75g

Carbohydrate

51.4%67g

75 gvs67 g

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

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94%68.3g

Sugars

57.2%41.5g

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

68.3 gvs41.5 g

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

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32.3%23.4g

Fructose

30%22g

≤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]

23.4 gvs22 g

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

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%10g

Glucose

%19.7g

10 gvs19.7 g

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

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%35g

Sucrose

%0g

35 gvs0 g

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

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21%8g

Fiber

30.7%11.7g

8 gvs11.7 g

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

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7.32%4.1g

Protein

28.3%16g

4.1 gvs16 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Mangosvs Cooked Ripe Red Tomatoes

30%270μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

270 μgvs400 μg

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

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11.7%0.14mg

Vitamin B1

50%0.6mg

Thiamine

0.14 mgvs0.6 mg

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

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14.6%0.19mg

Vitamin B2

28.2%0.37mg

Riboflavin

0.19 mgvs0.37 mg

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

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21%3.35mg

Vitamin B3

55.4%8.87mg

Niacin, nicotinic acid, niacinamide

3.35 mgvs8.87 mg

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

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19.7%0.99mg

Vitamin B5

43%2.15mg

Pantothenic acid

0.99 mgvs2.15 mg

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

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45.8%0.6mg

Vitamin B6

101%1.3mg

Pyridoxine

0.6 mgvs1.3 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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53.8%215μg

Vitamin B9

54%217μg

Folates and Folic Acid

215 μgvs217 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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202%182mg

Vitamin C

422%380mg

Ascorbic acid

182 mgvs380 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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30%4.5mg

Vitamin E

62.2%9.33mg

Tocopherols and Tocotrienols

4.5 mgvs9.33 mg

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

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17.5%21μg

Vitamin K

39%46.7μg

Phytomenadione or phylloquinone

21 μgvs46.7 μg

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

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Minerals

Mangosvs Cooked Ripe Red Tomatoes

5.5%55mg

Calcium

18.3%183mg

55 mgvs183 mg

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

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61.7%0.56mg

Copper

139%1.25mg

0.56 mgvs1.25 mg

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

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Fluoride

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

NA μgvsNA μg

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

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10%0.8mg

Iron

142%11.3mg

0.8 mgvs11.3 mg

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

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12%50mg

Magnesium

35.7%150mg

50 mgvs150 mg

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

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13.7%0.32mg

Manganese

76%1.75mg

0.32 mgvs1.75 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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10%70mg

Phosphorus

66.7%467mg

70 mgvs467 mg

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

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24.7%840mg

Potassium

107%3633mg

840 mgvs3633 mg

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

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5.45%3μg

Selenium

15%8.33μg

3 μgvs8.33 μg

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

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0.33%5mg

Sodium

12.2%183mg

5 mgvs183 mg

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

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4.1%0.45mg

Zinc

21.2%2.33mg

0.45 mgvs2.33 mg

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

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11.3%417g

Water

42.5%1572g

417 gvs1572 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 Mangos vs Cooked Ripe Red Tomatoes:

Cooked Ripe Red Tomatoes contain 1.5 times more Vitamin A, 4.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.1 times more Vitamin C, 2.1 times more Vitamin E and 2.2 times more Vitamin K than Raw Mangos.
Both Raw Mangos and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
Both Raw Mangos as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mangos vs Cooked Ripe Red Tomatoes:

Cooked Ripe Red Tomatoes contain 3.3 times more Calcium, 2.3 times more Copper, 14.2 times more Iron, 3 times more Magnesium, 5.6 times more Manganese, 6.7 times more Phosphorus, 4.3 times more Potassium, 2.8 times more Selenium, 36.7 times more Sodium, 5.2 times more Zinc and 3.8 times more Water than Raw Mangos.

Comparison of macro-nutrients per 300 calories:

Raw Mangos have 7.7 times more Omega 3 and 1.6 times more Sugars than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 7.4 times more Omega 6, 1.5 times more Fiber and 3.9 times more Protein than Raw Mangos.
Both Raw Mangos and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fructose per 300 kcal.
Both Raw Mangos as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

MangosVS Mangosteen, canned, syrup packCooked Ripe Red TomatoesVS Mangosteen, canned, syrup packMangosVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 300 calories MangosVS Cooked Ripe Red Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Mangos or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: