Comparing Nutrients in 14 ounces Tomatoes VS Abiyuch

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Abiyuch	8%	1%	91%

Macro Nutrients

	Tomatoes	Abiyuch	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	53.7% 70g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	47% 34g	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	7.5% 5.44g	21% 15g	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	% 4.96g	% 18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	55.4% 21g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Abiyuch	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	239% 215mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Abiyuch	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	31.4% 0.72mg	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	13.6% 95mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	10% 375g	8.57% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Abiyuch:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A than Raw Abiyuch.
• While Raw Abiyuch contains 3.9 times more Vitamin C than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Tomatoes vs Abiyuch:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium than Raw Abiyuch.
• While Raw Abiyuch contains 6 times more Iron, 2.2 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 4 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Abiyuch have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Abiyuch contains 3.8 times more Energy, 4.5 times more Carbohydrate, 3.3 times more Sugars, 2.8 times more Fructose, 4.4 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Abiyuch have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.