Comparing Nutrients in 500 calories Dried Zante CurrantsVS Tomatoes

Weight per 500 calories

Dried Zante Currants

172g

Tomatoes

2778g

Dried Zante Currants have 16.1 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 500 calories - Dried Zante Currants or Tomatoes?

Macros Ratio

Protein Fat Carbs

Dried Zante Currants

95%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Dried Zante Currantsvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.39%0.38g

Fat

5.73%5.56g

0.38 gvs5.56 g

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

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0.46%0.15g

Saturated Fat

2.43%0.78g

0.15 gvs0.78 g

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

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1.3%0.021g

Omega 3

5.2%0.083g

0.021 gvs0.083 g

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

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0.35%0.06g

Omega 6

13%2.22g

0.06 gvs2.22 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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102%133g

Carbohydrate

83%108g

133 gvs108 g

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

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148%107g

Sugars

101%73g

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

107 gvs73 g

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

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77.3%56g

Fructose

52.5%38g

≤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]

56 gvs38 g

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

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%51.4g

Glucose

%34.7g

51.4 gvs34.7 g

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

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%0g

Sucrose

%0g

0 gvs0 g

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

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20%7.6g

Fiber

87.7%33.3g

7.6 gvs33.3 g

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

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10.6%5.9g

Protein

43.7%24.4g

5.9 gvs24.4 g

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

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Vitamins

Dried Zante Currantsvs Tomatoes

0.77%6.9μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

6.9 μgvs1167 μg

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

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23%0.28mg

Vitamin B1

85.6%1.03mg

Thiamine

0.28 mgvs1.03 mg

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

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19%0.24mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.24 mgvs0.53 mg

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

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17.4%2.8mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs16.5 mg

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

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Vitamin B5

49.4%2.47mg

Pantothenic acid

NA mgvs2.47 mg

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

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39.3%0.51mg

Vitamin B6

171%2.22mg

Pyridoxine

0.51 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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4.3%17.2μg

Vitamin B9

104%417μg

Folates and Folic Acid

17.2 μgvs417 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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9%8.1mg

Vitamin C

423%381mg

Ascorbic acid

8.1 mgvs381 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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1.26%0.19mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.19 mgvs15 mg

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

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4.74%5.7μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

5.7 μgvs219 μg

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

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Minerals

Dried Zante Currantsvs Tomatoes

15%152mg

Calcium

27.8%278mg

152 mgvs278 mg

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

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57%0.51mg

Copper

182%1.64mg

0.51 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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40.5%3.24mg

Iron

94%7.5mg

3.24 mgvs7.5 mg

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

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14.8%62mg

Magnesium

72.8%306mg

62 mgvs306 mg

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

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26%0.59mg

Manganese

138%3.17mg

0.59 mgvs3.17 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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24.4%171mg

Phosphorus

95%667mg

171 mgvs667 mg

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

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39.4%1340mg

Potassium

194%6583mg

1340 mgvs6583 mg

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

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2.2%1.2μg

Selenium

0%0μg

1.2 μgvs0 μg

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

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4.94%74mg

Sodium

9.26%139mg

74 mgvs139 mg

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

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5.8%0.64mg

Zinc

43%4.72mg

0.64 mgvs4.72 mg

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

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0.82%30.3g

Water

71%2626g

30.3 gvs2626 g

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

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Lets compare vitamin content per 500 calories of Dried Zante Currants vs Tomatoes:

Raw Ripe Red Tomatoes contain 169.2 times more Vitamin A, 3.7 times more Vitamin B1, 2.2 times more Vitamin B2, 5.9 times more Vitamin B3, 4.4 times more Vitamin B6, 24.2 times more Vitamin B9, 47 times more Vitamin C, 79.1 times more Vitamin E and 38.6 times more Vitamin K than Dried Zante Currants.
Both Dried Zante Currants as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Zante Currants vs Tomatoes:

Raw Ripe Red Tomatoes contain 1.8 times more Calcium, 3.2 times more Copper, 2.3 times more Iron, 4.9 times more Magnesium, 5.3 times more Manganese, 3.9 times more Phosphorus, 4.9 times more Potassium, 1.9 times more Sodium, 7.4 times more Zinc and 86.5 times more Water than Dried Zante Currants.
Both Dried Zante Currants as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dried Zante Currants have 1.2 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Fructose than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 14.6 times more Fat, 4 times more Omega 3, 36.8 times more Omega 6, 4.4 times more Fiber and 4.1 times more Protein than Dried Zante Currants.
Both Dried Zante Currants and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
Both Dried Zante Currants as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dried Zante CurrantsVS Custard-appleTomatoesVS Custard-appleDried Zante CurrantsVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Dried Zante CurrantsVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Zante Currants or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: