Comparing Nutrients in 500 calories Cooked Ripe Red TomatoesVS Wheat Bran

Weight per 500 calories

Cooked Ripe Red Tomatoes

2778g

Wheat Bran

232g

Crude Wheat Bran has 12 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Wheat Bran?

Macros Ratio

Protein Fat Carbs

Cooked Ripe Red Tomatoes

18%

77%

Wheat Bran

17%

11%

72%

500 kcal ▼

Macro Nutrients

Cooked Ripe Red Tomatoesvs Wheat Bran

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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3.15%3.06g

Fat

10%9.84g

3.06 gvs9.84 g

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

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1.3%0.42g

Saturated Fat

4.56%1.46g

0.42 gvs1.46 g

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

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3.47%0.056g

Omega 3

24%0.39g

0.056 gvs0.39 g

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

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6.86%1.17g

Omega 6

27.8%4.7g

1.17 gvs4.7 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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85.7%111g

Carbohydrate

115%149g

111 gvs149 g

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

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95%69g

Sugars

1.3%0.95g

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

69 gvs0.95 g

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

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50%36.4g

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]

36.4 gvsNA g

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

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%32.8g

Glucose

32.8 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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51%19.4g

Fiber

261%99g

19.4 gvs99 g

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

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47%26.4g

Protein

64.3%36g

26.4 gvs36 g

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

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Vitamins

Cooked Ripe Red Tomatoesvs Wheat Bran

74%667μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

667 μgvs0 μg

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

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83.3%1mg

Vitamin B1

101%1.2mg

Thiamine

1 mgvs1.2 mg

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

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47%0.61mg

Vitamin B2

103%1.34mg

Riboflavin

0.61 mgvs1.34 mg

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

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92%14.8mg

Vitamin B3

196%31.4mg

Niacin, nicotinic acid, niacinamide

14.8 mgvs31.4 mg

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

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71.7%3.6mg

Vitamin B5

101%5.05mg

Pantothenic acid

3.6 mgvs5.05 mg

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

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169%2.2mg

Vitamin B6

232%3mg

Pyridoxine

2.2 mgvs3 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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90%361μg

Vitamin B9

45.7%183μg

Folates and Folic Acid

361 μgvs183 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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704%633mg

Vitamin C

0%0mg

Ascorbic acid

633 mgvs0 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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104%15.6mg

Vitamin E

23%3.45mg

Tocopherols and Tocotrienols

15.6 mgvs3.45 mg

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

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65%77.8μg

Vitamin K

3.67%4.4μg

Phytomenadione or phylloquinone

77.8 μgvs4.4 μg

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

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Minerals

Cooked Ripe Red Tomatoesvs Wheat Bran

30.6%306mg

Calcium

17%169mg

306 mgvs169 mg

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

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231%2.1mg

Copper

257%2.3mg

2.1 mgvs2.3 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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236%19mg

Iron

306%24.5mg

19 mgvs24.5 mg

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

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59.5%250mg

Magnesium

337%1414mg

250 mgvs1414 mg

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

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127%2.9mg

Manganese

1157%26.6mg

2.9 mgvs26.6 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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111%778mg

Phosphorus

335%2345mg

778 mgvs2345 mg

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

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178%6056mg

Potassium

80.5%2736mg

6056 mgvs2736 mg

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

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25.3%14μg

Selenium

327%180μg

14 μgvs180 μg

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

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20.4%306mg

Sodium

0.31%4.63mg

306 mgvs4.63 mg

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

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35.4%3.9mg

Zinc

153%17mg

3.9 mgvs17 mg

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

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71%2621g

Water

0.62%23g

2621 gvs23 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 Cooked Ripe Red Tomatoes vs Wheat Bran:

Cooked Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 17.7 times more Vitamin K than Crude Wheat Bran.
While Crude Wheat Bran contains 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Crude Wheat Bran have similar amounts of Vitamin B1 per 500 kcal.
Both Cooked Ripe Red Tomatoes as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Wheat Bran:

Cooked Ripe Red Tomatoes have 1.8 times more Calcium, 2.2 times more Potassium, 66 times more Sodium and 114.5 times more Water than Crude Wheat Bran.
While Crude Wheat Bran contains 1.3 times more Iron, 5.7 times more Magnesium, 9.1 times more Manganese, 3 times more Phosphorus, 12.9 times more Selenium and 4.3 times more Zinc than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Crude Wheat Bran have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Ripe Red Tomatoes have 72.9 times more Sugars than Crude Wheat Bran.
While Crude Wheat Bran contains 3.2 times more Fat, 7 times more Omega 3, 4 times more Omega 6, 1.3 times more Carbohydrate, 5.1 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Crude Wheat Bran have similar amounts of Energy per 500 kcal.
Both Cooked Ripe Red Tomatoes as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Ripe Red TomatoesVS Tomatoes in Juice with SaltWheat BranVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Wheat GermWheat BranVS Wheat Germ

Compare Foods

Comparing Nutrients in 500 calories Cooked Ripe Red TomatoesVS Wheat Bran

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Wheat Bran?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: