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Comparing Nutrients in 14 ounces Green KiwifruitVS Cooked Ripe Red Tomatoes

Macros Ratio

Protein Fat Carbs

Green Kiwifruit
7%
7%
86%
Cooked Ripe Red Tomatoes
18%
5%
77%
14 oz ▼

Macro Nutrients

8.35%242kcal
Energy
2.46%71.4kcal
242 kcalvs71.4 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.13%2.06g
Fat
0.45%0.44g
2.06 gvs0.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.12g
Saturated Fat
0.19%0.06g
0.12 gvs0.06 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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10.4%0.17g
Omega 3
0.5%0.008g
0.17 gvs0.008 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.74%0.98g
Omega 6
0.98%0.17g
0.98 gvs0.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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44.8%58g
Carbohydrate
12.2%16g
58 gvs16 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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49.2%35.7g
Sugars
13.6%9.9g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
35.7 gvs9.9 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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24%17.3g
Fructose
7.17%5.2g
≤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]
17.3 gvs5.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%16.3g
Glucose
%4.7g
16.3 gvs4.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.6g
Sucrose
%0g
0.6 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.3%12g
Fiber
7.3%2.78g
12 gvs2.78 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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8.08%4.52g
Protein
6.73%3.77g
4.52 gvs3.77 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

1.76%16μg
Vitamin A
10.6%95μg
RAE, retinol activity equivalents
16 μgvs95 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.93%0.11mg
Vitamin B1
12%0.14mg
Thiamine
0.11 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.63%0.099mg
Vitamin B2
6.7%0.087mg
Riboflavin
0.099 mgvs0.087 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.46%1.35mg
Vitamin B3
13%2.1mg
Niacin, nicotinic acid, niacinamide
1.35 mgvs2.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.5%0.73mg
Vitamin B5
10.2%0.51mg
Pantothenic acid
0.73 mgvs0.51 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.2%0.25mg
Vitamin B6
24%0.31mg
Pyridoxine
0.25 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25%99μg
Vitamin B9
13%51.6μg
Folates and Folic Acid
99 μgvs51.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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409%368mg
Vitamin C
101%90mg
Ascorbic acid
368 mgvs90 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38.6%5.8mg
Vitamin E
15%2.22mg
Tocopherols and Tocotrienols
5.8 mgvs2.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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133%160μg
Vitamin K
9.26%11μg
Phytomenadione or phylloquinone
160 μgvs11 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

13.5%135mg
Calcium
4.37%43.7mg
135 mgvs43.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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57.3%0.52mg
Copper
33%0.3mg
0.52 mgvs0.3 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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15.4%1.23mg
Iron
33.7%2.7mg
1.23 mgvs2.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16%67.5mg
Magnesium
8.5%35.7mg
67.5 mgvs35.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17%0.39mg
Manganese
18%0.42mg
0.39 mgvs0.42 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19.3%135mg
Phosphorus
16%111mg
135 mgvs111 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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36.4%1238mg
Potassium
25.4%865mg
1238 mgvs865 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.44%0.79μg
Selenium
3.6%2μg
0.79 μgvs2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg
Sodium
2.9%43.7mg
12 mgvs43.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.05%0.56mg
Zinc
5.05%0.56mg
0.56 mgvs0.56 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.9%330g
Water
10%374g
330 gvs374 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Green Kiwifruit vs Cooked Ripe Red Tomatoes:
Comparing minerals per 14 ounces for Green Kiwifruit vs Cooked Ripe Red Tomatoes:
Comparison of macro-nutrients per 14 ounces:



Compare more foods per 14 oz: