Comparing Nutrients in 1 kilogram Pears VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pears	2%	2%	96%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pears	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.7% 570kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	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	117% 152g	31% 40g	130g per day for Men 19-50 years
Sugars	134% 98g	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	88.6% 64.2g	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	% 26g	% 12g	g per day for Men 19-50 years
Sucrose	% 7.1g	% 0g	g per day for Men 19-50 years
Fiber	81.6% 31g	18.4% 7g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Pears	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	10% 0.12mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	17.5% 70μg	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	47.8% 43mg	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	8% 1.2mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.7% 44μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pears	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9% 90mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	22.5% 1.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	17% 120mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	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	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.7% 840g	25.5% 943g	3700g per day for Men 19-50 years

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

• Raw Pears have 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 3 times more Vitamin B1, 3.3 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9, 5.3 times more Vitamin C and 4.7 times more Vitamin E than Raw Pears.
• Both Raw Pears and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Pears 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 Pears vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 3.8 times more Iron, 1.3 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Raw Pears.
• Both Raw Pears and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Copper and Water per 1 kg.
• Both Raw Pears as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pears have 3.2 times more Energy, 3.8 times more Carbohydrate, 3.9 times more Sugars, 4.9 times more Fructose and 4.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Protein than Raw Pears.
• Both Raw Pears as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.