Comparing Nutrients in 1 kilogram Tomatoes VS Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Tomatoes	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	6.2% 180kcal	28.6% 830kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	164% 213g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	223% 162g	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	19% 13.7g	71.6% 52g	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	% 12.5g	% 79.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 22g	g per day for Men 19-50 years
Fiber	31.6% 12g	37% 14g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	24.8% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	10% 40μg	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	152% 137mg	40% 36mg	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	36% 5.4mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	158% 1.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	21% 0.48mg	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	34.3% 240mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	42.6% 1450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	25.5% 945g	21% 776g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A, 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6, 3.8 times more Vitamin B9, 3.8 times more Vitamin C, 3.2 times more Vitamin E and 8.8 times more Vitamin K than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 2.1 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids:

• Raw Ripe Red Tomatoes have 1.2 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 1.7 times more Zinc and 1.2 times more Water than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 2.4 times more Copper and 1.3 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Calcium per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 1.5 times more Protein than Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids.
• While Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids contain 4.6 times more Energy, 7.3 times more Omega 3, 5.5 times more Carbohydrate, 6.2 times more Sugars and 3.8 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have similar amounts of Fiber per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Cherries, sweet, canned, pitted, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.