Comparing Nutrients in 14 ounces Tomatoes VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	12.6% 365kcal	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	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.75% 0.3g	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	72% 93g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	120% 86.6g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	3.97% 2.22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	15% 0.19mg	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	27.8% 111μg	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	140% 126mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	27.8% 0.25mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	34.5% 0.79mg	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	10% 341mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	10% 375g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Canned Strawberries, Heavy Syrup:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.8 times more Vitamin B1, 10.4 times more Vitamin B3, 1.6 times more Vitamin B6, 2.8 times more Vitamin E and 5.3 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.8 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Canned Strawberries, Heavy Syrup:

• Raw Ripe Red Tomatoes have 1.4 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium, 1.9 times more Zinc and 1.3 times more Water than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.3 times more Calcium, 1.8 times more Iron and 1.8 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Heavy Syrup Pack Canned Strawberries have similar amounts of Copper per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.6 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 5.1 times more Energy, 18 times more Omega 3, 6 times more Carbohydrate, 8.3 times more Sugars and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.