Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Candies, carob, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Candies, carob, unsweetened	6%	52%	42%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	84.5% 2449kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	411% 132g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	7.04% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	196% 255g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	213% 155g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	45.4% 0.59mg	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	14.7% 59μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	53% 1.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	2.5% 2.27mg	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	17% 2.54mg	47.5% 7.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Candies, carob, unsweetened	Recommended Dietary Allowance
Calcium	5% 50mg	137% 1374mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	92% 0.83mg	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	38.6% 3.1mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	27.6% 0.64mg	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	18% 127mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	84.4% 2871mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	146% 16mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Candies, carob, unsweetened:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 45.6 times more Vitamin C than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 2.8 times more Vitamin B1, 8.1 times more Vitamin B2, 2 times more Vitamin B3, 5.8 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 2.8 times more Vitamin E and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Candies, carob, unsweetened have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Candies, carob, unsweetened:

• Cooked Ripe Red Tomatoes have 61.3 times more Water than Candies, carob, unsweetened.
• While Candies, carob, unsweetened contain 27.5 times more Calcium, 2.4 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 4.5 times more Phosphorus, 2.9 times more Potassium, 10.4 times more Selenium, 9.7 times more Sodium and 25.2 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Candies, carob, unsweetened contain 30 times more Energy, 285.1 times more Fat, 1934.5 times more Saturated Fat, 15.5 times more Omega 3, 6.3 times more Omega 6, 14 times more Carbohydrate, 13.7 times more Sugars, 5.4 times more Fiber and 8.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Candies, carob, unsweetened have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.