Comparing Nutrients in 14 ounces Tomatoes VS Pickles, chowchow, with cauliflower onion mustard, sweet

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pickles, chowchow, with cauliflower onion mustard, sweet	5%	7%	88%

Macro Nutrients

	Tomatoes	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	16.6% 480kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	6.42% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	81.3% 106g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	131% 95g	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	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	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	Pickles, chowchow, with cauliflower onion mustard, sweet	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	3.05% 0.04mg	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	4.96% 20μg	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	60.4% 54.4mg	26.5% 24mg	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	14.3% 2.14mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pickles, chowchow, with cauliflower onion mustard, sweet	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	40.6% 0.37mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	14.7% 0.34mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	139% 2092mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	10% 375g	7.4% 273g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, more Vitamin B1, more Vitamin B3, 1.3 times more Vitamin B5, 8 times more Vitamin B6, 3 times more Vitamin B9, 2.3 times more Vitamin C and 3.4 times more Vitamin E than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 7.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pickles, chowchow, with cauliflower onion mustard, sweet have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Pickles, chowchow, with cauliflower onion mustard, sweet:

• Raw Ripe Red Tomatoes have 1.3 times more Manganese and 1.4 times more Water than Pickles, chowchow, with cauliflower onion mustard, sweet.
• While Pickles, chowchow, with cauliflower onion mustard, sweet contain 2.3 times more Calcium, 1.6 times more Copper, 5.2 times more Iron, 1.9 times more Magnesium, more Selenium, 105.4 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pickles, chowchow, with cauliflower onion mustard, sweet have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pickles, chowchow, with cauliflower onion mustard, sweet contain 6.7 times more Energy, 40.7 times more Omega 3, 3.4 times more Omega 6, 6.8 times more Carbohydrate, 9.1 times more Sugars, 1.3 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pickles, chowchow, with cauliflower onion mustard, sweet have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.