Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Dock

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dock	30%	23%	47%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dock	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	11% 14.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	34.6% 13g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dock	Recommended Dietary Allowance
Vitamin A	12% 109μg	101% 907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	42.6% 0.55mg	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	14.7% 59μg	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	242% 218mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dock	Recommended Dietary Allowance
Calcium	5% 50mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	66% 0.59mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	111% 467mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	69% 1.6mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	52% 1769mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	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	11.4% 422g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 3.1 times more Vitamin B5 than Raw Dock.
• While Raw Dock contains 8.3 times more Vitamin A, 4.5 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.1 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Dock have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Dock have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Dock contains 4 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 11.4 times more Magnesium, 3.3 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Dock have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate than Raw Dock.
• While Raw Dock contains 4.1 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Dock have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.