Comparing Nutrients in 1 pound Rowal VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rowal	7%	15%	78%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Rowal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.4% 503kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.47% 1.1g	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	83.4% 108g	14% 18g	130g per day for Men 19-50 years
Sugars	88.2% 64g	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	3.13% 2.27g	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	% 5g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 56.7g	% 0g	g per day for Men 19-50 years
Fiber	74% 28g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Rowal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	9.58% 86μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	130% 117mg	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	NA	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rowal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	6.8% 68mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	534% 4.8mg	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	125% 9.98mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	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	33.7% 236mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.75% 324g	11.6% 428g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin A than Raw Rowal.
• Both Raw Rowal and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C per 1 lb.

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

• Raw Rowal has 1.4 times more Calcium, 14.1 times more Copper, 3.2 times more Iron, 3.6 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus and 3.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Potassium and 1.3 times more Water than Raw Rowal.

Comparison of macro-nutrients per 1 pound:

• Raw Rowal has 6.2 times more Energy, 18.2 times more Fat, 6 times more Carbohydrate, 5.7 times more Sugars, 8.9 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Fructose than Raw Rowal.
• Both Raw Rowal as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.