Comparing Nutrients in 1 kilogram Raw Dried Figs VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Dried Figs	5%	3%	92%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Raw Dried Figs	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	86% 2490kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	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	491% 639g	31% 40g	130g per day for Men 19-50 years
Sugars	661% 479g	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	316% 229g	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	% 248g	% 12g	g per day for Men 19-50 years
Sucrose	% 0.7g	% 0g	g per day for Men 19-50 years
Fiber	258% 98g	18.4% 7g	38g per day for Men 19-50 years
Protein	59% 33g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Raw Dried Figs	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.8% 4.34mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	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	22.5% 90μg	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	13.3% 12mg	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	23.3% 3.5mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	130% 156μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Dried Figs	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	162% 1620mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	254% 20.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	162% 680mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	222% 5.1mg	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	96% 670mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	200% 6800mg	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	6.67% 100mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	8.12% 301g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Dried Figs vs Cooked Ripe Red Tomatoes:

• Raw Dried Figs have 2.4 times more Vitamin B1, 3.7 times more Vitamin B2, 3.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B9, 19 times more Vitamin C and 1.6 times more Vitamin E than Raw Dried Figs.
• Both Raw Dried Figs and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Dried Figs 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 Raw Dried Figs vs Cooked Ripe Red Tomatoes:

• Raw Dried Figs have 14.7 times more Calcium, 3.8 times more Copper, 3 times more Iron, 7.6 times more Magnesium, 4.9 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium and 3.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.1 times more Water than Raw Dried Figs.
• Both Raw Dried Figs and Cooked Ripe Red Tomatoes have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Dried Figs have 13.8 times more Energy, 8.2 times more Omega 6, 15.9 times more Carbohydrate, 19.2 times more Sugars, 17.5 times more Fructose, 14 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Dried Figs as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.