Comparing Nutrients in 14 ounces Tomatoes VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Strawberries	7%	7%	86%

Macro Nutrients

	Tomatoes	Strawberries	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	2.1% 0.36g	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	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	26.8% 19.4g	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	13.4% 9.7g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.87g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Strawberries	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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	2.5% 0.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	24% 95μg	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	259% 233mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Strawberries	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	0.44% 17.5μg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	66.6% 1.53mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	10% 375g	9.76% 361g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 2.5 times more Vitamin B7, 1.9 times more Vitamin E and 3.6 times more Vitamin K than Raw Strawberries.
• While Raw Strawberries contain 1.4 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Strawberries have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Strawberries:

• Raw Ripe Red Tomatoes have 1.2 times more Copper, 1.5 times more Potassium and 1.2 times more Zinc than Raw Strawberries.
• While Raw Strawberries contain 1.6 times more Calcium, 1.5 times more Iron and 3.4 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Strawberries have similar amounts of Magnesium, Phosphorus and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Strawberries have insufficient amounts of Fluoride and Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 1.8 times more Energy, 21.7 times more Omega 3, 2 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fructose and 1.7 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.