Comparing Nutrients in 1 kilogram Pummelo VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pummelo	7%	1%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pummelo	Tomatoes	Recommended Dietary Allowance
Energy	13% 380kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	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	74% 96g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	26.3% 10g	31.6% 12g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Pummelo	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	NA	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	678% 610mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pummelo	Tomatoes	Recommended Dietary Allowance
Calcium	4% 40mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	13.8% 1.1mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	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	24.3% 170mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	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	24% 891g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pummelo vs Tomatoes:

• Raw Pummelo has 1.4 times more Vitamin B2 and 4.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Pummelo.
• Both Raw Pummelo and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Pummelo as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pummelo vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2.5 times more Calcium, 2.5 times more Iron, 1.8 times more Magnesium, 6.7 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Raw Pummelo.
• Both Raw Pummelo and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pummelo has 2.1 times more Energy and 2.5 times more Carbohydrate than Raw Ripe Red Tomatoes.
• Both Raw Pummelo and Raw Ripe Red Tomatoes have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Pummelo as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.