Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Florida Avocados	Recommended Dietary Allowance
Energy	6.2% 180kcal	41.4% 1200kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	104% 101g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	93% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	60% 78.2g	130g per day for Men 19-50 years
Sugars	34.3% 25g	33.4% 24g	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	18% 13g	3.45% 2.5g	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	% 12g	% 21.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.4% 7g	147% 56g	38g per day for Men 19-50 years
Protein	17% 9.5g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Florida Avocados	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	60% 0.78mg	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	32.5% 130μg	87.5% 350μg	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	253% 228mg	193% 174mg	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	37.3% 5.6mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Florida Avocados	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	346% 3.1mg	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	85% 6.8mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	41.3% 0.95mg	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	40% 280mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	103% 3510mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	21.3% 788g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Florida Avocados per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 3.4 times more Vitamin A, 1.7 times more Vitamin B1 and 1.3 times more Vitamin C than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 7.2 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Florida Avocados provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Cooked Ripe Red Tomatoes as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Florida Avocados:

• 1 kilogram of Cooked Ripe Red Tomatoes has 4 times more Iron than Florida Avocados.
• While 1 kg of Raw Florida Avocados contains 4.1 times more Copper, 2.7 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Florida Avocados contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Florida Avocados lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Florida Avocados contains 6.7 times more Energy, 91.5 times more Fat, 130.7 times more Saturated Fat, 48 times more Omega 3, 37.6 times more Omega 6, 2 times more Carbohydrate, 8 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Florida Avocados offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein