Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Guavas

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Guavas	13%	11%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Guavas	Recommended Dietary Allowance
Energy	6.2% 180kcal	23.4% 680kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	8.5% 2.72g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	17% 2.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	110% 143g	130g per day for Men 19-50 years
Sugars	34.3% 25g	123% 89.2g	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	142% 54g	38g per day for Men 19-50 years
Protein	17% 9.5g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Guavas	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	56% 0.67mg	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	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	90% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	84.6% 1.1mg	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	123% 490μg	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	2537% 2283mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Guavas	Recommended Dietary Allowance
Calcium	11% 110mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	256% 2.3mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	65.2% 1.5mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	123% 4170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	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	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	22% 808g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Guavas per 1 kg

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

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

• 1 kg of Raw Common Guavas contains 1.3 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 3.8 times more Vitamin B9, 10 times more Vitamin C and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Guavas provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cooked Ripe Red Tomatoes as well as Raw Common Guavas have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.6 times more Iron than Guavas.
• While 1 kg of Raw Common Guavas contains 3.1 times more Copper, 2.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Guavas contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Common Guavas lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Common Guavas contains 3.8 times more Energy, 56 times more Omega 3, 3.6 times more Carbohydrate, 3.6 times more Sugars, 7.7 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Raw Common Guavas provide inadequate amounts of Omega 6 in one kilogram.