Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	6.2% 180kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	34.3% 25g	28% 20.3g	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	18% 13g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	100% 38g	38g per day for Men 19-50 years
Protein	17% 9.5g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	155% 2.02mg	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	308% 1230μg	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	823% 741mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1573% 1887μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	11% 110mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	36.7% 0.33mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	135% 3.1mg	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	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Frozen Brussels Sprouts:

• Frozen Brussels Sprouts, Unprepared contain 1.3 times more Vitamin A, 2.9 times more Vitamin B1, 5.5 times more Vitamin B2, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 9.5 times more Vitamin B9, 3.3 times more Vitamin C and 67.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B3 and Vitamin E per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Frozen Brussels Sprouts:

• Cooked Ripe Red Tomatoes have 2.3 times more Copper than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 2.4 times more Calcium, 1.4 times more Iron, 2.2 times more Magnesium, 3 times more Manganese, 2.2 times more Phosphorus, 1.7 times more Potassium, 3 times more Selenium and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Brussels Sprouts, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.2 times more Sugars than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 2.3 times more Energy, 67 times more Omega 3, 2 times more Carbohydrate, 5.4 times more Fiber and 4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.