Comparing Nutrients in 1 pound Frozen Nance VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Nance	3%	13%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Nance	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	11.4% 331kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	14% 18g	130g per day for Men 19-50 years
Sugars	52% 37.7g	15.6% 11.3g	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	29.6% 21.5g	8.2% 5.94g	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	% 16.2g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.35% 3g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Nance	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2% 18μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.3% 0.082mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	27.6% 0.36mg	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	9.07% 36.3μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	466% 420mg	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.8% 5.67mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Nance	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	21% 209mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	37.8% 0.34mg	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	21.5% 1.72mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	20.7% 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	6.48% 45.4mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	32.6% 1107mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	3.7% 0.41mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	9.9% 366g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Nance vs Cooked Ripe Red Tomatoes:

• Frozen Nance has 1.4 times more Vitamin B5, 4.1 times more Vitamin C, 2.2 times more Vitamin E and 4.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Nance.
• Both Frozen Nance and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 1 lb.

Comparing minerals per 1 pound for Frozen Nance vs Cooked Ripe Red Tomatoes:

• Frozen Nance has 4.2 times more Calcium, 2.2 times more Magnesium and 2.4 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Copper, 1.8 times more Iron, 2.8 times more Phosphorus and 1.6 times more Zinc than Frozen Nance.
• Both Frozen Nance and Cooked Ripe Red Tomatoes have similar amounts of Potassium and Water per 1 lb.
• Both Frozen Nance as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Nance has 4.1 times more Energy, 10.5 times more Fat, 4.2 times more Carbohydrate, 3.3 times more Sugars, 3.6 times more Fructose and 10.7 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Protein than Frozen Nance.
• Both Frozen Nance as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.