Comparing Nutrients in 14 ounces Raw Frozen Rhubarb VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Frozen Rhubarb	9%	4%	87%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Raw Frozen Rhubarb	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	15.6% 20.2g	12.2% 16g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	19% 7.14g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Raw Frozen Rhubarb	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.04% 0.81mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	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	7.94% 31.8μg	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	21% 19mg	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	7.14% 1.07mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Frozen Rhubarb	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	77% 770mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	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	14.4% 1.15mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	6.8% 47.6mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 371g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Frozen Rhubarb VS Cooked Ripe Red Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Frozen Rhubarb versus 14 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Frozen Rhubarb vs Cooked Ripe Red Tomatoes:

• 14 ounces of Raw Frozen Rhubarb have 1.3 times more Vitamin B2 and 10.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 14 oz of Cooked Ripe Red Tomatoes contain 4.8 times more Vitamin A, 2.6 times more Vitamin B3, 2 times more Vitamin B5, 3.2 times more Vitamin B6, 1.6 times more Vitamin B9, 4.8 times more Vitamin C and 2.1 times more Vitamin E than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Raw Frozen Rhubarb have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Raw Frozen Rhubarb as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Frozen Rhubarb vs Cooked Ripe Red Tomatoes:

• 14 ounces of Raw Frozen Rhubarb have 17.6 times more Calcium, 2 times more Magnesium and 2.2 times more Selenium than Cooked Ripe Red Tomatoes.
• While 14 oz of Cooked Ripe Red Tomatoes contain 3.3 times more Copper, 2.3 times more Iron, 2.3 times more Phosphorus and 2 times more Potassium than Raw Frozen Rhubarb.
• Both Raw Frozen Rhubarb and Cooked Ripe Red Tomatoes contain similar levels of Manganese and Water per 14 ounces.
• 14 ounces of Raw Frozen Rhubarb lack sufficient amounts of Phosphorus
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• Both Raw Frozen Rhubarb as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Frozen Rhubarb have 1.3 times more Carbohydrate and 2.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While 14 oz of Cooked Ripe Red Tomatoes contain 2.3 times more Sugars than Raw Frozen Rhubarb.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Raw Frozen Rhubarb as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.