Comparing Nutrients in 14 ounces Nectarines VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Nectarines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.02% 175kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	32.2% 42g	12.2% 16g	130g per day for Men 19-50 years
Sugars	43% 31.3g	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	7.5% 5.44g	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	% 6.23g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 19.3g	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	4.96% 20μg	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	24% 21.4mg	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	20.4% 3.06mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	14% 1.1mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	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	14.7% 103mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10% 374g	3700g per day for Men 19-50 years

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

• Raw Nectarines have 1.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin A, 3.2 times more Vitamin B6, 2.6 times more Vitamin B9, 4.2 times more Vitamin C and 1.3 times more Vitamin K than Raw Nectarines.
• Both Raw Nectarines and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Nectarines 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 Nectarines vs Cooked Ripe Red Tomatoes:

• Raw Nectarines have 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Calcium, 2.4 times more Iron and 1.9 times more Manganese than Raw Nectarines.
• Both Raw Nectarines and Cooked Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 14 oz.
• Both Raw Nectarines as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Nectarines have 2.4 times more Energy, 2.6 times more Carbohydrate, 3.2 times more Sugars and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Nectarines and Cooked Ripe Red Tomatoes have similar amounts of Fructose and Protein per 14 oz.
• Both Raw Nectarines as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.