Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cucumber	14%	5%	81%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.05% 59.5kcal	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	0.19% 0.06g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.65% 0.11g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	9.14% 6.63g	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	4.76% 3.45g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.12g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	12.7% 3.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	6.95% 27.8μg	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	12.3% 11mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.16μg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 14.8μg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 374g	10.2% 378g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.4 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B9, 8.1 times more Vitamin C and 18.7 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 5.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Ripe Red Tomatoes have 1.8 times more Copper, 2.4 times more Iron, 1.3 times more Manganese and 1.5 times more Potassium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.5 times more Calcium, 1.4 times more Magnesium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Phosphorus and Water per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 1.5 times more Sugars, 1.5 times more Fructose, 1.4 times more Fiber and 1.5 times more Protein than Raw Whole Cucumber.
• Both Cooked Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Carbohydrate per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.