Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Traditional Pineapple

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Traditional Pineapple	4%	2%	94%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Traditional Pineapple	Recommended Dietary Allowance
Energy	6.2% 180kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	NA	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	91% 118g	130g per day for Men 19-50 years
Sugars	34.3% 25g	114% 83g	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	26.8% 19.4g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 46g	g per day for Men 19-50 years
Fiber	18.4% 7g	NA	38g per day for Men 19-50 years
Protein	17% 9.5g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Traditional Pineapple	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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	81.5% 1.06mg	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	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	188% 169mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Traditional Pineapple	Recommended Dietary Allowance
Calcium	11% 110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	90% 0.81mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	693% 16mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.6% 872g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A, 1.3 times more Vitamin C and 4 times more Vitamin K than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Traditional Raw Pineapple have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Traditional Raw Pineapple have insufficient amounts of Vitamin D in 1 kg.

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

• Cooked Ripe Red Tomatoes have 2.7 times more Iron, 3.1 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 1.3 times more Magnesium and 15.2 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Traditional Raw Pineapple have similar amounts of Calcium, Copper and Water per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Traditional Raw Pineapple have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.7 times more Protein than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 2.5 times more Energy, 2.9 times more Carbohydrate, 3.3 times more Sugars and 1.5 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Traditional Raw Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.