Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Raw Amaranth

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raw Amaranth	14%	17%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	50.8% 1472kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	199% 259g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	9.25% 6.7g	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	7.17% 5.2g	0.055% 0.04g	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	% 4.7g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.56g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	70% 26.6g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	180% 2.35mg	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	13% 51.6μg	81.4% 325μg	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	101% 90mg	18.5% 16.7mg	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	15% 2.22mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Raw Amaranth	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	232% 2.1mg	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	33.7% 2.7mg	378% 30.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	575% 13.2mg	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	16% 111mg	316% 2211mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	135% 74.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	10% 374g	1.2% 45g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 5.4 times more Vitamin C and more Vitamin K than Raw Amaranth.
• While 14 oz of Uncooked Amaranth Grain contain 3.2 times more Vitamin B1, 9.1 times more Vitamin B2, 1.7 times more Vitamin B3, 11.3 times more Vitamin B5, 7.5 times more Vitamin B6, 6.3 times more Vitamin B9 and 2.1 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Raw Amaranth have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Uncooked Amaranth Grain have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Ripe Red Tomatoes have 8.4 times more Water than Raw Amaranth.
• While 14 oz of Uncooked Amaranth Grain contain 14.5 times more Calcium, 7 times more Copper, 11.2 times more Iron, 27.6 times more Magnesium, 31.7 times more Manganese, 19.9 times more Phosphorus, 2.3 times more Potassium, 37.4 times more Selenium and 20.5 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Sugars than Raw Amaranth.
• While 14 oz of Uncooked Amaranth Grain contain 20.6 times more Energy, 63.8 times more Fat, 97.3 times more Saturated Fat, 21 times more Omega 3, 65.1 times more Omega 6, 16.3 times more Carbohydrate, 9.6 times more Fiber and 14.3 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein