Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cucumber	14%	5%	81%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.16% 0.37g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	28% 36.3g	130g per day for Men 19-50 years
Sugars	34.3% 25g	23% 16.7g	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	12% 8.7g	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	% 7.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	18.4% 7g	13% 5g	38g per day for Men 19-50 years
Protein	17% 9.5g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	32% 9.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	17.5% 70μg	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	31% 28mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	137% 164μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Calcium	11% 110mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	45.6% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	34.3% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	82.7% 37.2μg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	43.2% 1470mg	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	1.33% 20mg	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	25.7% 952g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.4 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B9, 8.1 times more Vitamin C and 18.7 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 5.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Ripe Red Tomatoes have 1.8 times more Copper, 2.4 times more Iron, 1.3 times more Manganese and 1.5 times more Potassium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.5 times more Calcium, 1.4 times more Magnesium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Phosphorus and Water per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.5 times more Sugars, 1.5 times more Fructose, 1.4 times more Fiber and 1.5 times more Protein than Raw Whole Cucumber.
• Both Cooked Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Carbohydrate per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.