Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Boiled Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	6.2% 180kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	33% 43g	130g per day for Men 19-50 years
Sugars	34.3% 25g	27.7% 20g	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	60.5% 23g	38g per day for Men 19-50 years
Protein	17% 9.5g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	143% 1290μg	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	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	91% 1.18mg	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	125% 500μg	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	266% 239mg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1189% 1427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	11% 110mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	148% 1.33mg	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	468% 37.4mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	154% 3.55mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	167% 5690mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Garland Chrysanthemum per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Boiled Garland Chrysanthemum:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.7 times more Vitamin B1 and 3.1 times more Vitamin B5 than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 5.4 times more Vitamin A, 7.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 3.8 times more Vitamin B9, 4.5 times more Vitamin E and 51 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Garland Chrysanthemum provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Garland Chrysanthemum have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Boiled Garland Chrysanthemum:

• 1 kg of Boiled and Drained Garland Chrysanthemum contains 6.3 times more Calcium, 1.8 times more Copper, 5.5 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Potassium and 4.8 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Garland Chrysanthemum contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Garland Chrysanthemum lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.2 times more Sugars than Boiled Garland Chrysanthemum.
• While 1 kg of Boiled and Drained Garland Chrysanthemum contains 3.3 times more Fiber and 1.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Garland Chrysanthemum offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Garland Chrysanthemum provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.