Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Energy	6.2% 180kcal	85% 2460kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	510% 663g	130g per day for Men 19-50 years
Sugars	34.3% 25g	828% 600g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	17% 9.5g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	3.25% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	14.6% 0.19mg	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	22.5% 90μg	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	53.3% 48mg	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% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Calcium	11% 110mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	100% 0.9mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	8.7% 0.2mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	11% 370mg	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	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	8.97% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Marmalade, orange:

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A, 7.2 times more Vitamin B1, 10.2 times more Vitamin B3, 8.6 times more Vitamin B5, 4.2 times more Vitamin B6, 1.4 times more Vitamin B9, 4.8 times more Vitamin C, 9.3 times more Vitamin E and more Vitamin K than Marmalade, orange.
• Both Cooked Ripe Red Tomatoes and Marmalade, orange have similar amounts of Vitamin B2 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Marmalade, orange:

• Cooked Ripe Red Tomatoes have 4.5 times more Iron, 4.5 times more Magnesium, 5.3 times more Manganese, 7 times more Phosphorus, 5.9 times more Potassium, 3.5 times more Zinc and 2.8 times more Water than Marmalade, orange.
• While Marmalade, orange contains 3.5 times more Calcium and 5.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Marmalade, orange have similar amounts of Copper and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 3.2 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 13.7 times more Energy, 16.5 times more Carbohydrate and 24.1 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Marmalade, orange have similar amounts of Fiber per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Marmalade, orange have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.