Comparing Nutrients in 1 kilogram Cherries, sweet, canned, water pack, solids and liquids VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cherries, sweet, canned, water pack, solids and liquids	6%	2%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cherries, sweet, canned, water pack, solids and liquids	Tomatoes	Recommended Dietary Allowance
Energy	16% 460kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	30% 39g	130g per day for Men 19-50 years
Sugars	142% 103g	36.3% 26.3g	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	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	31.6% 12g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cherries, sweet, canned, water pack, solids and liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	37.5% 150μg	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	24.4% 22mg	152% 137mg	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	15.3% 2.3mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, sweet, canned, water pack, solids and liquids	Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	45% 3.6mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	49.6% 1.14mg	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	21.4% 150mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.5% 871g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cherries, sweet, canned, water pack, solids and liquids vs Tomatoes:

• Cherries, sweet, canned, water pack, solids and liquids have 2.2 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B6, 3.8 times more Vitamin B9, 6.2 times more Vitamin C, 2.3 times more Vitamin E and 5.6 times more Vitamin K than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cherries, sweet, canned, water pack, solids and liquids vs Tomatoes:

• Cherries, sweet, canned, water pack, solids and liquids have 1.3 times more Copper and 1.3 times more Iron than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Cherries, sweet, canned, water pack, solids and liquids.
• Both Cherries, sweet, canned, water pack, solids and liquids and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium and Water per 1 kg.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cherries, sweet, canned, water pack, solids and liquids have 2.6 times more Energy, 6.3 times more Omega 3, 3 times more Carbohydrate, 3.9 times more Sugars and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Cherries, sweet, canned, water pack, solids and liquids and Raw Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Cherries, sweet, canned, water pack, solids and liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.