Comparing Nutrients in 300 calories Cooked QuinoaVS Tomatoes

Weight per 300 calories

Cooked Quinoa

250g

Tomatoes

1667g

Cooked Quinoa has 6.7 times more energy per 100g than Tomatoes. It has 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 - Cooked Quinoa or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa

15%

14%

71%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Cooked Quinoavs 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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4.95%4.8g

Fat

3.44%3.33g

4.8 gvs3.33 g

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

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1.8%0.58g

Saturated Fat

1.46%0.47g

0.58 gvs0.47 g

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

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13.3%0.21g

Omega 3

3.13%0.05g

0.21 gvs0.05 g

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

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14.3%2.44g

Omega 6

7.84%1.33g

2.44 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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41%53.3g

Carbohydrate

50%65g

53.3 gvs65 g

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

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3%2.18g

Sugars

60.5%44g

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

2.18 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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18.4%7g

Fiber

52.6%20g

7 gvs20 g

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

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19.6%11g

Protein

26%14.7g

11 gvs14.7 g

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

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Vitamins

Cooked Quinoavs 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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22.3%0.27mg

Vitamin B1

51.4%0.62mg

Thiamine

0.27 mgvs0.62 mg

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

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21%0.28mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.28 mgvs0.32 mg

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

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6.44%1.03mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

1.03 mgvs9.9 mg

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

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Vitamin B5

29.7%1.5mg

Pantothenic acid

NA mgvs1.5 mg

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

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23.7%0.31mg

Vitamin B6

103%1.33mg

Pyridoxine

0.31 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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26.3%105μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

105 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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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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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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10.5%1.58mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

1.58 mgvs9 mg

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

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0%0μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

0 μgvs132 μg

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

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Minerals

Cooked Quinoavs Tomatoes

4.25%42.5mg

Calcium

16.7%167mg

42.5 mgvs167 mg

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

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53.3%0.48mg

Copper

109%0.98mg

0.48 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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46.6%3.73mg

Iron

56.3%4.5mg

3.73 mgvs4.5 mg

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

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38%160mg

Magnesium

43.7%183mg

160 mgvs183 mg

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

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68.6%1.58mg

Manganese

82.6%1.9mg

1.58 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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54.3%380mg

Phosphorus

57%400mg

380 mgvs400 mg

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

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12.6%430mg

Potassium

116%3950mg

430 mgvs3950 mg

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

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12.7%7μg

Selenium

0%0μg

7 μgvs0 μg

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

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1.17%17.5mg

Sodium

5.56%83.3mg

17.5 mgvs83.3 mg

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

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24.8%2.73mg

Zinc

25.8%2.83mg

2.73 mgvs2.83 mg

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

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4.84%179g

Water

42.6%1575g

179 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 Cooked Quinoa vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 2.3 times more Vitamin B1, 9.6 times more Vitamin B3, 4.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 5.7 times more Vitamin E and more Vitamin K than Cooked Quinoa.
Both Cooked Quinoa and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 300 kcal.
Both Cooked Quinoa 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 Cooked Quinoa vs Tomatoes:

Cooked Quinoa has more Selenium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3.9 times more Calcium, 2 times more Copper, 9.2 times more Potassium, 4.8 times more Sodium and 8.8 times more Water than Cooked Quinoa.
Both Cooked Quinoa and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Quinoa has 1.4 times more Fat, 4.3 times more Omega 3 and 1.8 times more Omega 6 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 20.2 times more Sugars, 2.9 times more Fiber and 1.3 times more Protein than Cooked Quinoa.
Both Cooked Quinoa and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cooked Quinoa as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked QuinoaVS Raw KamutTomatoesVS Raw KamutCooked QuinoaVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Cooked QuinoaVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Quinoa or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: