Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Jackfruit

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Jackfruit	Recommended Dietary Allowance
Energy	6.2% 180kcal	32.8% 950kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	179% 233g	130g per day for Men 19-50 years
Sugars	34.3% 25g	263% 191g	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	127% 92g	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	% 95g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.2g	g per day for Men 19-50 years
Fiber	18.4% 7g	39.5% 15g	38g per day for Men 19-50 years
Protein	17% 9.5g	30.7% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Jackfruit	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	253% 3.3mg	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	60% 240μg	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	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Jackfruit	Recommended Dietary Allowance
Calcium	11% 110mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	84.4% 0.76mg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	18.7% 0.43mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	132% 4480mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	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	12% 1.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	20% 735g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A, 1.7 times more Vitamin C and 1.6 times more Vitamin E than Raw Jackfruit.
• While Raw Jackfruit contains 2.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Jackfruit have insufficient amounts of Vitamin B12 in 1 kg.

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

• Cooked Ripe Red Tomatoes have 3 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Water than Raw Jackfruit.
• While Raw Jackfruit contains 2.2 times more Calcium, 3.2 times more Magnesium and 2.1 times more Potassium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Jackfruit have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Jackfruit contains 5.3 times more Energy, 39.5 times more Omega 3, 5.8 times more Carbohydrate, 7.7 times more Sugars, 7 times more Fructose, 2.1 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Jackfruit have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.