Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Mamey Sapote	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	0.26% 0.044g	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	98% 127g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	110% 80g	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	42% 30.4g	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	% 31.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.2g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.3% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	35.5% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	220% 2.86mg	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	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	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	56% 8.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Mamey Sapote	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	94% 0.85mg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	35.2% 0.81mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	10% 374g	6.96% 257g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A, 2.8 times more Vitamin B1 and 1.9 times more Vitamin B9 than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 5.3 times more Vitamin B2, 2.7 times more Vitamin B3, 3.1 times more Vitamin B5, 9.1 times more Vitamin B6 and 3.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mamey Sapote have similar amounts of Vitamin C per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Mamey Sapote have insufficient amounts of Vitamin B12 in 14 oz.

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

• Cooked Ripe Red Tomatoes have 1.5 times more Water than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 1.6 times more Calcium, 2.8 times more Copper, 1.9 times more Manganese, 2.1 times more Potassium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mamey Sapote have similar amounts of Iron, Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mamey Sapote contains 6.9 times more Energy, 41 times more Omega 3, 8 times more Carbohydrate, 8.1 times more Sugars, 5.8 times more Fructose, 7.7 times more Fiber and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Mamey Sapote have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.