Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Frozen Naranjilla Pulp

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Frozen Naranjilla Pulp: 400g

Frozen Naranjilla Pulp has 1.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Frozen Naranjilla Pulp?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Naranjilla Pulp	6%	7%	87%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	18% 23.6g	130g per day for Men 19-50 years
Sugars	19% 14g	20.6% 15g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	10% 7.28g	5.74% 4.16g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 6.56g	% 3.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.88g	g per day for Men 19-50 years
Fiber	10.2% 3.9g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Vitamin A	15% 133μg	12.4% 112μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.2μg	3% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	141% 127mg	14.2% 13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.7% 3.1mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	48.7% 58.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Naranjilla Pulp	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	47.2% 3.78mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	11.7% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.2% 156mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	14% 524g	10% 372g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Frozen Naranjilla Pulp:

• Cooked Ripe Red Tomatoes have more Vitamin B2, 6 times more Vitamin B9 and 9.9 times more Vitamin C than Frozen Naranjilla Pulp.
• While Frozen Naranjilla Pulp contains 2 times more Vitamin B3 and 3.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin E per 100 kcal.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Frozen Naranjilla Pulp:

• Cooked Ripe Red Tomatoes have 1.9 times more Calcium, 3.7 times more Copper, 2.7 times more Iron, 2.2 times more Manganese, 3.2 times more Phosphorus, 1.5 times more Potassium, 1.7 times more Selenium, 3.8 times more Sodium, 1.9 times more Zinc and 1.4 times more Water than Frozen Naranjilla Pulp.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 1.7 times more Fructose and 3 times more Protein than Frozen Naranjilla Pulp.
• Both Cooked Ripe Red Tomatoes and Frozen Naranjilla Pulp have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Frozen Naranjilla Pulp have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.