Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Brewed Oolong Tea

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Brewed Oolong Tea	0%	0%	100%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Brewed Oolong Tea	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	0.14% 3.97kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0% 0g	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	0.46% 0.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	0% 0g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Brewed Oolong Tea	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	0% 0mg	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	Brewed Oolong Tea	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	36.2% 0.83mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	1.4% 47.6mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	10% 374g	10.7% 396g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Brewed Oolong Tea:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, 8.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Brewed Oolong Tea.
• Both Cooked Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Brewed Oolong Tea:

• Cooked Ripe Red Tomatoes have 11 times more Calcium, more Copper, more Iron, 9 times more Magnesium, 28 times more Phosphorus, 18.2 times more Potassium and 14 times more Zinc than Brewed Oolong Tea.
• While Brewed Oolong Tea contains 2 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Brewed Oolong Tea have similar amounts of Water per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 26.7 times more Carbohydrate, more Sugars, more Fructose, more Fiber and more Protein than Brewed Oolong Tea.
• Both Cooked Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.