Comparing Nutrients in 14 ounces Tomatoes VS Low Sodium Sweet Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Low Sodium Sweet Cucumber Pickles	1%	2%	97%

Macro Nutrients

	Tomatoes	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.07% 0.18g	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	103% 134g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	146% 106g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	4.58% 0.06mg	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	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	60.4% 54.4mg	5.3% 4.76mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	254% 304μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Low Sodium Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	46.3% 0.42mg	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	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	3.74% 127mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 375g	7% 259g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Low Sodium Sweet Cucumber Pickles:

• Raw Ripe Red Tomatoes have 4.1 times more Vitamin B1, 3.4 times more Vitamin B3, 5.3 times more Vitamin B6, 15 times more Vitamin B9 and 11.4 times more Vitamin C than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 1.3 times more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 9.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Low Sodium Sweet Cucumber Pickles have similar amounts of Vitamin E per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Low Sodium Sweet Cucumber Pickles:

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 2.8 times more Magnesium, 7.6 times more Manganese, 2 times more Phosphorus, 7.4 times more Potassium, 2.1 times more Zinc and 1.4 times more Water than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 1.8 times more Copper, 2.2 times more Iron and 3.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 2.4 times more Protein than Low Sodium Sweet Cucumber Pickles.
• While Low Sodium Sweet Cucumber Pickles contain 6.8 times more Energy, 20 times more Omega 3, 8.7 times more Carbohydrate and 10.1 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Low Sodium Sweet Cucumber Pickles have similar amounts of Fiber per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Low Sodium Sweet Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.