Comparing Nutrients in 1 kilogram Candied fruit VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Candied fruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	111% 3220kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	636% 827g	31% 40g	130g per day for Men 19-50 years
Sugars	1113% 807g	34.3% 25g	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	NA	18% 13g	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	42% 16g	18.4% 7g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	32.5% 130μg	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	0% 0mg	253% 228mg	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	2.67% 0.4mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	18% 180mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	32.2% 0.29mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	21.3% 1.7mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	45.7% 1.05mg	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	7.14% 50mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	65.3% 980mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	4.5% 167g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candied fruit vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 14 times more Vitamin E and 9.3 times more Vitamin K than Candied fruit.
• Both Candied fruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candied fruit vs Cooked Ripe Red Tomatoes:

• Candied fruit has 1.6 times more Calcium and 8.9 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 5.6 times more Phosphorus, 3.9 times more Potassium, 2.8 times more Zinc and 5.6 times more Water than Candied fruit.
• Both Candied fruit and Cooked Ripe Red Tomatoes have similar amounts of Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Candied fruit has 17.9 times more Energy, 20.6 times more Carbohydrate, 32.4 times more Sugars and 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Protein than Candied fruit.
• Both Candied fruit as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.