Comparing Nutrients in 14 ounces Candied fruit VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Tomatoes	17%	9%	74%

Macro Nutrients

	Candied fruit	Tomatoes	Recommended Dietary Allowance
Energy	44% 1278kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.87% 0.32g	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% 15.4g	130g per day for Men 19-50 years
Sugars	442% 320g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Tomatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.12mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	26% 389mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.8% 66.3g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 42 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 13.5 times more Vitamin E and 26.3 times more Vitamin K than Candied fruit.
• Both Candied fruit as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Candied fruit vs Tomatoes:

• Candied fruit has 1.8 times more Calcium, more Selenium and 19.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 4.8 times more Phosphorus, 4.2 times more Potassium, 3.4 times more Zinc and 5.7 times more Water than Candied fruit.
• Both Candied fruit and Raw Ripe Red Tomatoes have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candied fruit has 17.9 times more Energy, 21.3 times more Carbohydrate, 30.7 times more Sugars and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Protein than Candied fruit.
• Both Candied fruit as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.