Comparing Nutrients in 14 ounces Candied fruit VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Candied fruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	44% 1278kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 328g	12.2% 16g	130g per day for Men 19-50 years
Sugars	442% 320g	13.6% 9.9g	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	NA	7.17% 5.2g	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	24% 0.31mg	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	0% 0μg	13% 51.6μg	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	0% 0mg	101% 90mg	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	1.06% 0.16mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	33% 0.3mg	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	8.43% 0.67mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	18% 0.42mg	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	2.83% 20mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	26% 389mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.8% 66.3g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Candied fruit vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 14 times more Vitamin E and 9.3 times more Vitamin K than Candied fruit.
• Both Candied fruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candied fruit vs Cooked Ripe Red Tomatoes:

• Candied fruit has 1.6 times more Calcium and 8.9 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 5.6 times more Phosphorus, 3.9 times more Potassium, 2.8 times more Zinc and 5.6 times more Water than Candied fruit.
• Both Candied fruit and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candied fruit has 17.9 times more Energy, 20.6 times more Carbohydrate, 32.4 times more Sugars and 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Protein than Candied fruit.
• Both Candied fruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.