Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Tomatoes

Weight per 300 calories

Pie, coconut creme, commercially prepared

101g

Tomatoes

1667g

Pie, coconut creme, commercially prepared has 16.6 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Tomatoes?

Macros Ratio

Protein Fat Carbs

Pie, coconut creme, commercially prepared

49%

48%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Pie, coconut creme, commercially preparedvs 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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17.2%16.7g

Fat

3.44%3.33g

16.7 gvs3.33 g

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

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22%7.02g

Saturated Fat

1.46%0.47g

7.02 gvs0.47 g

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

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4.7%0.076g

Omega 3

3.13%0.05g

0.076 gvs0.05 g

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

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8.7%1.48g

Omega 6

7.84%1.33g

1.48 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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29%37.6g

Carbohydrate

50%65g

37.6 gvs65 g

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

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25.7%18.6g

Sugars

60.5%44g

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

18.6 gvs44 g

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

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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]

NA gvs23 g

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

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Glucose

%21g

NA gvs21 g

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

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Sucrose

%0g

NA gvs0 g

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

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3.44%1.3g

Fiber

52.6%20g

1.3 gvs20 g

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

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3.78%2.1g

Protein

26%14.7g

2.1 gvs14.7 g

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

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Vitamins

Pie, coconut creme, commercially preparedvs Tomatoes

3.02%27μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

27 μgvs700 μg

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

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4.2%0.05mg

Vitamin B1

51.4%0.62mg

Thiamine

0.05 mgvs0.62 mg

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

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6.2%0.081mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.081 mgvs0.32 mg

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

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1.26%0.2mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs9.9 mg

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

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4.83%0.24mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

0.24 mgvs1.5 mg

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

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5.27%0.068mg

Vitamin B6

103%1.33mg

Pyridoxine

0.068 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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1.76%7.05μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

7.05 μgvs250 μg

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

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5.03%0.12μg

Vitamin B12

0%0μg

Cobalamin

0.12 μgvs0 μg

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

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0%0mg

Vitamin C

254%228mg

Ascorbic acid

0 mgvs228 mg

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

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1%6.04IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

6.04 IUvs0 IU

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

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1%0.15mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

0.15 mgvs9 mg

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

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4.45%5.34μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

5.34 μgvs132 μg

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

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Minerals

Pie, coconut creme, commercially preparedvs Tomatoes

2.9%29mg

Calcium

16.7%167mg

29 mgvs167 mg

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

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7.6%0.068mg

Copper

109%0.98mg

0.068 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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10%0.81mg

Iron

56.3%4.5mg

0.81 mgvs4.5 mg

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

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4.8%20mg

Magnesium

43.7%183mg

20 mgvs183 mg

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

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19%0.44mg

Manganese

82.6%1.9mg

0.44 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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12.2%85.6mg

Phosphorus

57%400mg

85.6 mgvs400 mg

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

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1.92%65.4mg

Potassium

116%3950mg

65.4 mgvs3950 mg

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

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9.7%5.34μg

Selenium

0%0μg

5.34 μgvs0 μg

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

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13.7%205mg

Sodium

5.56%83.3mg

205 mgvs83.3 mg

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

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4.3%0.47mg

Zinc

25.8%2.83mg

0.47 mgvs2.83 mg

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

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1.18%43.5g

Water

42.6%1575g

43.5 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 Pie, coconut creme, commercially prepared vs Tomatoes:

Pie, coconut creme, commercially prepared has more Vitamin B12 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 25.8 times more Vitamin A, 12.3 times more Vitamin B1, 3.9 times more Vitamin B2, 49.2 times more Vitamin B3, 6.1 times more Vitamin B5, 19.5 times more Vitamin B6, 35.5 times more Vitamin B9, more Vitamin C, 59.6 times more Vitamin E and 24.7 times more Vitamin K than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie, coconut creme, commercially prepared vs Tomatoes:

Pie, coconut creme, commercially prepared has more Selenium and 2.5 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 5.7 times more Calcium, 14.4 times more Copper, 5.6 times more Iron, 9.1 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 60.4 times more Potassium, 6 times more Zinc and 36.2 times more Water than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 300 calories:

Pie, coconut creme, commercially prepared has 5 times more Fat, 15 times more Saturated Fat and 1.5 times more Omega 3 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 2.4 times more Sugars, 15.3 times more Fiber and 6.9 times more Protein than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 300 kcal.
Both Pie, coconut creme, commercially prepared as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pie, coconut creme, commercially preparedVS Pie, fried pies, fruitTomatoesVS Pie, fried pies, fruitPie, coconut creme, commercially preparedVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: