Comparing Nutrients in 1 kilogram Passion-fruit Juice, Yellow VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Passion-fruit Juice, Yellow	4%	3%	93%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Passion-fruit Juice, Yellow	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	20.7% 600kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	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	6.18% 1.05g	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	111% 145g	31% 40g	130g per day for Men 19-50 years
Sugars	197% 143g	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	5.26% 2g	18.4% 7g	38g per day for Men 19-50 years
Protein	12% 6.7g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Passion-fruit Juice, Yellow	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	52.2% 470μg	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	77.7% 1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	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	46% 0.6mg	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	20% 80μg	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	202% 182mg	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	0.67% 0.1mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Passion-fruit Juice, Yellow	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4% 40mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	45% 3.6mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	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	35.7% 250mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.8% 842g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Passion-fruit Juice, Yellow vs Cooked Ripe Red Tomatoes:

• Raw Passion-fruit Juice, Yellow has 2 times more Vitamin A, 4.6 times more Vitamin B2 and 4.2 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin B1, 1.3 times more Vitamin B6, 1.6 times more Vitamin B9, 1.3 times more Vitamin C, 56 times more Vitamin E and 7 times more Vitamin K than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow 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 Passion-fruit Juice, Yellow vs Cooked Ripe Red Tomatoes:

• Raw Passion-fruit Juice, Yellow has 1.9 times more Magnesium and 1.3 times more Potassium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Calcium, 1.5 times more Copper, 1.9 times more Iron and 2.3 times more Zinc than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 1 kg.
• Both Raw Passion-fruit Juice, Yellow as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Passion-fruit Juice, Yellow has 3.3 times more Energy, 3.6 times more Carbohydrate and 5.7 times more Sugars than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.5 times more Fiber and 1.4 times more Protein than Raw Passion-fruit Juice, Yellow.
• Both Raw Passion-fruit Juice, Yellow as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.