Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Sweet Pickle relish

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sweet Pickle relish	1%	3%	96%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sweet Pickle relish	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.38% 0.23g	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	107% 139g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	159% 116g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sweet Pickle relish	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	27% 242μg	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	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	0.56% 0.028mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.58% 0.06mg	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	0.99% 3.97μg	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	4.4% 3.97mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	277% 333μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sweet Pickle relish	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	37.5% 0.34mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	2.6% 0.06mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	2.9% 99mg	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	215% 3219mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 374g	6.66% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Sweet Pickle relish:

• Cooked Ripe Red Tomatoes have more Vitamin B1, 2.3 times more Vitamin B3, 18.4 times more Vitamin B5, 5.3 times more Vitamin B6, 13 times more Vitamin B9 and 22.8 times more Vitamin C than Sweet Pickle relish.
• While Sweet Pickle relish contains 2.5 times more Vitamin A, 1.5 times more Vitamin B2 and 29.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweet Pickle relish have similar amounts of Vitamin E per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Sweet Pickle relish have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Sweet Pickle relish:

• Cooked Ripe Red Tomatoes have 3.7 times more Calcium, 1.8 times more Magnesium, 7 times more Manganese, 2 times more Phosphorus, 8.7 times more Potassium and 1.5 times more Water than Sweet Pickle relish.
• While Sweet Pickle relish contains 1.3 times more Iron and 73.7 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweet Pickle relish have similar amounts of Copper and Zinc per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Sweet Pickle relish have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 2.6 times more Protein than Sweet Pickle relish.
• While Sweet Pickle relish contains 7.2 times more Energy, 31.5 times more Omega 3, 8.7 times more Carbohydrate, 11.7 times more Sugars and 1.6 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sweet Pickle relish have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.