Comparing Nutrients in 100 calories Tomatoes VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Tomatoes: 556g
• Cooked Ripe Red Tomatoes: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	17% 22.3g	130g per day for Men 19-50 years
Sugars	20% 14.6g	19% 14g	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	10.5% 7.6g	10% 7.28g	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	% 6.94g	% 6.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	26% 233μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	33.8% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	18% 72.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	141% 127mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	25.4% 0.58mg	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	19% 133mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	14% 525g	14% 524g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin A and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Ripe Red Tomatoes have 1.2 times more Magnesium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Copper, 2.5 times more Iron, more Selenium and 2.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.8 times more Fat, 1.5 times more Omega 3, 1.9 times more Omega 6 and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.