Comparing Nutrients in 500 calories TomatoesVS Phyllo dough

Weight per 500 calories

Tomatoes

2778g

Phyllo dough

167g

Phyllo dough has 16.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Phyllo dough?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Phyllo dough

10%

18%

72%

500 kcal ▼

Macro Nutrients

Tomatoesvs Phyllo dough

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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5.73%5.56g

Fat

10.3%10g

5.56 gvs10 g

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

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2.43%0.78g

Saturated Fat

7.7%2.46g

0.78 gvs2.46 g

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

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5.2%0.083g

Omega 3

4.9%0.079g

0.083 gvs0.079 g

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

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13%2.22g

Omega 6

8.6%1.46g

2.22 gvs1.46 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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83%108g

Carbohydrate

67.7%88g

108 gvs88 g

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

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101%73g

Sugars

0.42%0.3g

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

73 gvs0.3 g

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

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52.5%38g

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]

38 gvsNA g

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

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%34.7g

Glucose

34.7 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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87.7%33.3g

Fiber

8.36%3.18g

33.3 gvs3.18 g

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

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43.7%24.4g

Protein

21.2%12g

24.4 gvs12 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomatoesvs Phyllo dough

130%1167μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1167 μgvs0 μg

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

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85.6%1.03mg

Vitamin B1

75.4%0.9mg

Thiamine

1.03 mgvs0.9 mg

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

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40.6%0.53mg

Vitamin B2

44%0.57mg

Riboflavin

0.53 mgvs0.57 mg

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

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103%16.5mg

Vitamin B3

42.6%6.8mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs6.8 mg

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

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49.4%2.47mg

Vitamin B5

10%0.51mg

Pantothenic acid

2.47 mgvs0.51 mg

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

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171%2.22mg

Vitamin B6

3.86%0.05mg

Pyridoxine

2.22 mgvs0.05 mg

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

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

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

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104%417μg

Vitamin B9

36.8%147μg

Folates and Folic Acid

417 μgvs147 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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423%381mg

Vitamin C

0%0mg

Ascorbic acid

381 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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100%15mg

Vitamin E

0.89%0.13mg

Tocopherols and Tocotrienols

15 mgvs0.13 mg

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

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183%219μg

Vitamin K

3.5%4.2μg

Phytomenadione or phylloquinone

219 μgvs4.2 μg

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

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Minerals

Tomatoesvs Phyllo dough

27.8%278mg

Calcium

1.84%18.4mg

278 mgvs18.4 mg

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

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182%1.64mg

Copper

18.8%0.17mg

1.64 mgvs0.17 mg

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

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1.6%64μg

Fluoride

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

64 μgvsNA μg

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

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94%7.5mg

Iron

67%5.37mg

7.5 mgvs5.37 mg

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

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72.8%306mg

Magnesium

5.97%25mg

306 mgvs25 mg

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

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138%3.17mg

Manganese

34.6%0.8mg

3.17 mgvs0.8 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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95%667mg

Phosphorus

18%125mg

667 mgvs125 mg

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

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194%6583mg

Potassium

3.64%124mg

6583 mgvs124 mg

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

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0%0μg

Selenium

71%39μg

0 μgvs39 μg

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

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9.26%139mg

Sodium

54%808mg

139 mgvs808 mg

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

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43%4.72mg

Zinc

7.45%0.82mg

4.72 mgvs0.82 mg

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

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71%2626g

Water

1.47%54.5g

2626 gvs54.5 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 Tomatoes vs Phyllo dough:

Raw Ripe Red Tomatoes have more Vitamin A, 2.4 times more Vitamin B3, 4.9 times more Vitamin B5, 44.3 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 112.1 times more Vitamin E and 52.5 times more Vitamin K than Phyllo dough.
Both Raw Ripe Red Tomatoes and Phyllo dough have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Phyllo dough have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Phyllo dough:

Raw Ripe Red Tomatoes have 15.1 times more Calcium, 9.7 times more Copper, 1.4 times more Iron, 12.2 times more Magnesium, 4 times more Manganese, 5.3 times more Phosphorus, 53.2 times more Potassium, 5.8 times more Zinc and 48.2 times more Water than Phyllo dough.
While Phyllo dough contains more Selenium and 5.8 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 1.5 times more Omega 6, 1.2 times more Carbohydrate, 242.7 times more Sugars, 10.5 times more Fiber and 2.1 times more Protein than Phyllo dough.
While Phyllo dough contains 1.8 times more Fat and 3.2 times more Saturated Fat than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Phyllo dough have similar amounts of Energy and Omega 3 per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesPhyllo doughVS Cooked Ripe Red TomatoesTomatoesVS Popovers, dry mix, enrichedPhyllo doughVS Popovers, dry mix, enriched

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Phyllo dough

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Phyllo dough?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: