Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	281% 365g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	420% 305g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	10% 5.67g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	12% 109μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	35.2% 0.46mg	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	12.5% 50μg	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	97% 87.5mg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	5% 50mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	115% 1.04mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	50% 1706mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.6% 428g	2.04% 75.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Cherries, tart, dried, sweetened :

• Cooked Ripe Red Tomatoes have 3.3 times more Vitamin E than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 5.9 times more Vitamin A, 1.6 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6 and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cherries, tart, dried, sweetened have similar amounts of Vitamin B9 and Vitamin C per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cherries, tart, dried, sweetened :

• Cooked Ripe Red Tomatoes have 5.7 times more Water than Cherries, tart, dried, sweetened .
• While Cherries, tart, dried, sweetened contain 3.5 times more Calcium, 3.1 times more Copper, 2.4 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cherries, tart, dried, sweetened have similar amounts of Iron per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Cherries, tart, dried, sweetened have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cherries, tart, dried, sweetened contain 18.5 times more Energy, 46 times more Omega 3, 20.1 times more Carbohydrate, 27 times more Sugars, 3.6 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cherries, tart, dried, sweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.