Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Boiled Okra

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Okra	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	34.7% 45g	130g per day for Men 19-50 years
Sugars	34.3% 25g	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	17% 9.5g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Okra	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	110% 1.32mg	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	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	144% 1.87mg	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	115% 460μg	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	181% 163mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Okra	Recommended Dietary Allowance
Calcium	11% 110mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 926g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.7 times more Vitamin A, 1.4 times more Vitamin C and 2.1 times more Vitamin E than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 3.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 14.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Ripe Red Tomatoes have 2.4 times more Iron and 1.6 times more Potassium than Boiled and Drained Okra.
• While Boiled and Drained Okra contains 7 times more Calcium, 4 times more Magnesium, 2.8 times more Manganese and 3.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Okra have similar amounts of Copper, Phosphorus and Water per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Okra have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Okra contains 3.6 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Okra have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Okra have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.