Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Syrups, corn, high-fructose

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	6.2% 180kcal	97% 2810kcal	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	585% 760g	130g per day for Men 19-50 years
Sugars	34.3% 25g	1043% 757g	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	0% 0g	38g per day for Men 19-50 years
Protein	17% 9.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Syrups, corn, high-fructose	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	0% 0mg	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	0% 0μg	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	0% 0mg	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	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	11% 110mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	32.2% 0.29mg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	41% 0.94mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	6.5% 240g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Syrups, corn, high-fructose:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B3, 11.7 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• Both Cooked Ripe Red Tomatoes and Syrups, corn, high-fructose have similar amounts of Vitamin B2 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Syrups, corn, high-fructose:

• Cooked Ripe Red Tomatoes have more Calcium, 2.6 times more Copper, 22.7 times more Iron, more Magnesium, more Phosphorus, more Potassium, 7 times more Zinc and 3.9 times more Water than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 1.4 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Syrups, corn, high-fructose have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 15.6 times more Energy, 19 times more Carbohydrate and 30.4 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Syrups, corn, high-fructose have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.