Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	6.2% 180kcal	119% 3450kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	21.7% 6.95g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	34.4% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	52.5% 8.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	546% 710g	130g per day for Men 19-50 years
Sugars	34.3% 25g	3.45% 2.5g	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	44.7% 17g	38g per day for Men 19-50 years
Protein	17% 9.5g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	15.4% 0.2mg	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	0% 0mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	11% 110mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	140% 1.26mg	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	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	NA	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Pretzels, soft, unsalted per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Pretzels, soft, unsalted:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 4 times more Vitamin B6 and more Vitamin C than Pretzels, soft, unsalted.
• While 1 kg of Pretzels, soft, unsalted contains 11.4 times more Vitamin B1, 13.2 times more Vitamin B2, 8 times more Vitamin B3 and 1.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pretzels, soft, unsalted provide similar amounts of Vitamin E and Vitamin K per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Pretzels, soft, unsalted:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.5 times more Potassium and 6.3 times more Water than Pretzels, soft, unsalted.
• While 1 kg of Pretzels, soft, unsalted contains 2.1 times more Calcium, 1.7 times more Copper, 5.8 times more Iron, 2.3 times more Magnesium, 2.8 times more Phosphorus, 34.4 times more Selenium, 22.9 times more Sodium and 6.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 10 times more Sugars than Pretzels, soft, unsalted.
• While 1 kg of Pretzels, soft, unsalted contains 19.2 times more Energy, 28.2 times more Fat, 46.3 times more Saturated Fat, 27.5 times more Omega 3, 21.2 times more Omega 6, 17.7 times more Carbohydrate, 2.4 times more Fiber and 8.6 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein