Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Raw Whole Tahini

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Raw Whole Tahini	12%	71%	17%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Raw Whole Tahini	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	78% 2262kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	482% 82g	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	80% 104g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	97% 37g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Raw Whole Tahini	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	424% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	156% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	147% 23.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	45.5% 0.59mg	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	97% 389μg	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	NA	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	Raw Whole Tahini	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	167% 1667mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	714% 6.42mg	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	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	251% 5.8mg	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	426% 2985mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	48.3% 1643mg	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	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	10% 374g	0.32% 12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Raw Whole Tahini 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 Whole Tahini:

• 14 ounces of Cooked Ripe Red Tomatoes have 8 times more Vitamin A and more Vitamin C than Raw Whole Tahini.
• While 14 oz of Raw Whole Tahini contain 35.6 times more Vitamin B1, 23.2 times more Vitamin B2, 11.1 times more Vitamin B3, 5.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Raw Whole Tahini have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Tahini have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Ripe Red Tomatoes have 31.4 times more Water than Raw Whole Tahini.
• While 14 oz of Raw Whole Tahini contain 38.2 times more Calcium, 21.6 times more Copper, 3.7 times more Iron, 10.7 times more Magnesium, 13.9 times more Manganese, 26.9 times more Phosphorus, 1.9 times more Potassium, 6.7 times more Sodium and 33.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Whole Tahini contain 31.7 times more Energy, 436.4 times more Fat, 448.1 times more Saturated Fat, 181.5 times more Omega 3, 491.8 times more Omega 6, 6.5 times more Carbohydrate, 13.3 times more Fiber and 18.7 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