Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Red Sour Cherries

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Red Sour Cherries	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	94% 122g	130g per day for Men 19-50 years
Sugars	34.3% 25g	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 8g	g per day for Men 19-50 years
Fiber	18.4% 7g	42% 16g	38g per day for Men 19-50 years
Protein	17% 9.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Red Sour Cherries	Recommended Dietary Allowance
Calcium	11% 110mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	116% 1.04mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	48.7% 1.12mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.3% 861g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 2.3 times more Vitamin C, 8 times more Vitamin E and 1.3 times more Vitamin K than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 2.7 times more Vitamin A and 1.8 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Red Sour Cherries have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Red Sour Cherries:

• Cooked Ripe Red Tomatoes have 2.1 times more Iron, 1.9 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 1.5 times more Calcium and 1.4 times more Copper than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Red Sour Cherries have similar amounts of Magnesium, Manganese and Water per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Sour Cherries have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Sour Cherries contain 2.8 times more Energy, 22 times more Omega 3, 3 times more Carbohydrate, 3.4 times more Sugars, 2.7 times more Fructose and 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Red Sour Cherries have similar amounts of Protein per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Sour Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.