Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	6.2% 180kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	181% 235g	130g per day for Men 19-50 years
Sugars	34.3% 25g	301% 218g	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	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	37.7% 0.49mg	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	70% 280μg	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	352% 317mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	11% 110mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	70% 0.63mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	87% 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	17% 120mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	25.5% 943g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Canned Strawberries, Heavy Syrup:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 1.7 times more Vitamin B1, 9.3 times more Vitamin B3, 1.6 times more Vitamin B6, 2.9 times more Vitamin E and 1.9 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Canned Strawberries, Heavy Syrup:

• Cooked Ripe Red Tomatoes have 1.4 times more Iron, 2.3 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Zinc and 1.3 times more Water than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.9 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Heavy Syrup Pack Canned Strawberries have similar amounts of Calcium, Copper and Magnesium per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries 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 Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 5.1 times more Energy, 27 times more Omega 3, 5.9 times more Carbohydrate, 8.8 times more Sugars and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.