Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Candies, soft fruit and nut squares

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Candies, soft fruit and nut squares	2%	22%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	373% 5.96g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	147% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	258% 335g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	287% 208g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	17.8% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	28.6% 0.37mg	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	13.6% 54.4μg	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	115% 103mg	1% 0.91mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Candies, soft fruit and nut squares	Recommended Dietary Allowance
Calcium	5% 50mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	153% 1.37mg	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	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	106% 2.44mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	11% 372mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	39.6% 594mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.7% 63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Candies, soft fruit and nut squares:

• Cooked Ripe Red Tomatoes have more Vitamin A, 3 times more Vitamin B3, 114 times more Vitamin C, 5.6 times more Vitamin E and 7 times more Vitamin K than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Candies, soft fruit and nut squares have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Candies, soft fruit and nut squares have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Candies, soft fruit and nut squares:

• Cooked Ripe Red Tomatoes have 2.7 times more Potassium and 6.8 times more Water than Candies, soft fruit and nut squares.
• While Candies, soft fruit and nut squares contain 1.5 times more Calcium, 4 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 5.1 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Selenium, 11.9 times more Sodium and 3.8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Candies, soft fruit and nut squares contain 21.7 times more Energy, 86.5 times more Fat, 59.9 times more Saturated Fat, 657.5 times more Omega 3, 131.5 times more Omega 6, 18.4 times more Carbohydrate, 18.5 times more Sugars, 3.4 times more Fiber and 2.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Candies, soft fruit and nut squares have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.