Comparing Nutrients in 14 ounces Jellies VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Jellies	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	36.4% 1056kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.07% 0.012g	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	214% 278g	12.2% 16g	130g per day for Men 19-50 years
Sugars	280% 203g	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	10.4% 3.97g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Jellies	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	2% 7.94μg	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	3.97% 3.57mg	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	0% 0mg	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

	Jellies	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	7.24% 290μg	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	9.43% 0.75mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	3.4% 24mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	7.94% 119mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.2% 118g	10% 374g	3700g per day for Men 19-50 years

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

• Jellies have 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 36 times more Vitamin B1, 14.8 times more Vitamin B3, 4 times more Vitamin B6, 6.5 times more Vitamin B9, 25.3 times more Vitamin C, more Vitamin E and 9.3 times more Vitamin K than Jellies.
• Both Jellies and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Jellies 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 Jellies vs Cooked Ripe Red Tomatoes:

• Jellies have 1.3 times more Manganese and 2.7 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Calcium, 6.8 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 4.7 times more Phosphorus, 4 times more Potassium, 4.7 times more Zinc and 3.2 times more Water than Jellies.
• Both Jellies as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Jellies have 14.8 times more Energy, 17.4 times more Carbohydrate, 20.6 times more Sugars and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.3 times more Protein than Jellies.
• Both Jellies as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.