Comparing Nutrients in 300 calories TomatoesVS Canned Jumbo Olives

Weight per 300 calories

Tomatoes

1667g

Canned Jumbo Olives

370g

Canned Ripe Jumbo Olives have 4.5 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Canned Jumbo Olives?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Canned Jumbo Olives

70%

26%

300 kcal ▼

Macro Nutrients

Tomatoesvs Canned Jumbo Olives

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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3.44%3.33g

Fat

26.2%25.4g

3.33 gvs25.4 g

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

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1.46%0.47g

Saturated Fat

10.5%3.37g

0.47 gvs3.37 g

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

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3.13%0.05g

Omega 3

9.5%0.15g

0.05 gvs0.15 g

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

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7.84%1.33g

Omega 6

12%2g

1.33 gvs2 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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50%65g

Carbohydrate

16%20.8g

65 gvs20.8 g

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

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60.5%44g

Sugars

0%0g

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

44 gvs0 g

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

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31.5%23g

Fructose

≤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 gvsNA g

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

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%21g

Glucose

21 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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52.6%20g

Fiber

24.4%9.26g

20 gvs9.26 g

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

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26%14.7g

Protein

6.4%3.6g

14.7 gvs3.6 g

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

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Vitamins

Tomatoesvs Canned Jumbo Olives

77.8%700μg

Vitamin A

7%63μg

RAE, retinol activity equivalents

700 μgvs63 μg

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

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51.4%0.62mg

Vitamin B1

0.93%0.011mg

Thiamine

0.62 mgvs0.011 mg

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

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24.4%0.32mg

Vitamin B2

0%0mg

Riboflavin

0.32 mgvs0 mg

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

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62%9.9mg

Vitamin B3

0.51%0.081mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs0.081 mg

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

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29.7%1.5mg

Vitamin B5

1.1%0.056mg

Pantothenic acid

1.5 mgvs0.056 mg

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

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103%1.33mg

Vitamin B6

3.4%0.044mg

Pyridoxine

1.33 mgvs0.044 mg

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

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26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

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

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62.5%250μg

Vitamin B9

0%0μg

Folates and Folic Acid

250 μgvs0 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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254%228mg

Vitamin C

6.17%5.56mg

Ascorbic acid

228 mgvs5.56 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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60%9mg

Vitamin E

40.7%6.1mg

Tocopherols and Tocotrienols

9 mgvs6.1 mg

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

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110%132μg

Vitamin K

4.32%5.2μg

Phytomenadione or phylloquinone

132 μgvs5.2 μg

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

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Minerals

Tomatoesvs Canned Jumbo Olives

16.7%167mg

Calcium

35%348mg

167 mgvs348 mg

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

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109%0.98mg

Copper

93%0.84mg

0.98 mgvs0.84 mg

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

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0.96%38.3μg

Fluoride

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

38.3 μgvsNA μg

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

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56.3%4.5mg

Iron

154%12.3mg

4.5 mgvs12.3 mg

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

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43.7%183mg

Magnesium

3.53%15mg

183 mgvs15 mg

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

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82.6%1.9mg

Manganese

3.22%0.074mg

1.9 mgvs0.074 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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57%400mg

Phosphorus

1.6%11mg

400 mgvs11 mg

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

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116%3950mg

Potassium

0.98%33.3mg

3950 mgvs33.3 mg

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

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0%0μg

Selenium

6.06%3.33μg

0 μgvs3.33 μg

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

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5.56%83.3mg

Sodium

181%2722mg

83.3 mgvs2722 mg

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

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25.8%2.83mg

Zinc

7.4%0.81mg

2.83 mgvs0.81 mg

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

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42.6%1575g

Water

8.44%312g

1575 gvs312 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 Tomatoes vs Canned Jumbo Olives:

Raw Ripe Red Tomatoes have 11.1 times more Vitamin A, 55.5 times more Vitamin B1, more Vitamin B2, 121.5 times more Vitamin B3, 26.7 times more Vitamin B5, 30 times more Vitamin B6, more Vitamin B9, 41.1 times more Vitamin C, 1.5 times more Vitamin E and 25.4 times more Vitamin K than Canned Ripe Jumbo Olives.
Both Raw Ripe Red Tomatoes as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Canned Jumbo Olives:

Raw Ripe Red Tomatoes have 12.4 times more Magnesium, 25.7 times more Manganese, 36 times more Phosphorus, 118.5 times more Potassium, 3.5 times more Zinc and 5 times more Water than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 2.1 times more Calcium, 2.7 times more Iron, more Selenium and 32.7 times more Sodium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Canned Ripe Jumbo Olives have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes have 3.1 times more Carbohydrate, more Sugars, 2.2 times more Fiber and 4.1 times more Protein than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 7.6 times more Fat, 7.2 times more Saturated Fat, 3 times more Omega 3 and 1.5 times more Omega 6 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Canned Ripe Jumbo Olives have similar amounts of Energy per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatoesVS Cooked Ripe Red TomatoesCanned Jumbo OlivesVS Cooked Ripe Red TomatoesTomatoesVS Pickled Green OlivesCanned Jumbo OlivesVS Pickled Green Olives

Compare Foods

Comparing Nutrients in 300 calories TomatoesVS Canned Jumbo Olives

Weight per 300 calories

Which food has more nutrients per 300 calories - Tomatoes or Canned Jumbo Olives?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: