Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cucumber

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cucumber	14%	5%	81%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	10.4% 7.57g	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	5.44% 3.95g	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	% 3.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5.26% 2.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Vitamin A	12% 109μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	23.5% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.5% 4.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	7.94% 31.8μg	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	14% 12.7mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cucumber	Recommended Dietary Allowance
Calcium	5% 50mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.9μg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	15.6% 0.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	37.5% 17μg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.7% 432g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A, 1.3 times more Vitamin B1, 5.4 times more Vitamin B3, 2 times more Vitamin B6, 1.9 times more Vitamin B9, 8.1 times more Vitamin C and 18.7 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.5 times more Vitamin B2, 2 times more Vitamin B5 and 5.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 1.8 times more Copper, 2.4 times more Iron, 1.3 times more Manganese and 1.5 times more Potassium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.5 times more Calcium, 1.4 times more Magnesium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Phosphorus and Water per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.5 times more Sugars, 1.5 times more Fructose, 1.4 times more Fiber and 1.5 times more Protein than Raw Whole Cucumber.
• Both Cooked Ripe Red Tomatoes and Raw Whole Cucumber have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Whole Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.