Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	6.2% 180kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	28% 9g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	822% 13g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	325% 55.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	568% 738g	130g per day for Men 19-50 years
Sugars	34.3% 25g	634% 460g	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	63% 24g	38g per day for Men 19-50 years
Protein	17% 9.5g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	63% 0.82mg	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	30% 120μg	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	2.22% 2mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	11% 110mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	337% 3.03mg	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	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	234% 5.4mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	3.75% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Candies, soft fruit and nut squares:

• Cooked Ripe Red Tomatoes have more Vitamin A, 3 times more Vitamin B3, 114 times more Vitamin C, 5.6 times more Vitamin E and 7 times more Vitamin K than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Candies, soft fruit and nut squares have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Candies, soft fruit and nut squares:

• Cooked Ripe Red Tomatoes have 2.7 times more Potassium and 6.8 times more Water than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 1.5 times more Calcium, 4 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 5.1 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Selenium, 11.9 times more Sodium and 3.8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Candies, soft fruit and nut squares contain 21.7 times more Energy, 86.5 times more Fat, 59.9 times more Saturated Fat, 657.5 times more Omega 3, 131.5 times more Omega 6, 18.4 times more Carbohydrate, 18.5 times more Sugars, 3.4 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Candies, soft fruit and nut squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.