Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Edamame	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	17% 494kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	22% 21.5g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	26.6% 34.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	15.5% 11.2g	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	1.3% 0.95g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.13g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	47% 0.61mg	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	344% 1374μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	49% 44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	21.8% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	119% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Edamame	Recommended Dietary Allowance
Calcium	5% 50mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	163% 1.47mg	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	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	199% 4.6mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	64.3% 2186mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	54.4% 6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.2% 341g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 2.4 times more Vitamin C than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 4.2 times more Vitamin B1, 12 times more Vitamin B2, 1.7 times more Vitamin B3, 4.1 times more Vitamin B5, 1.7 times more Vitamin B6, 23.3 times more Vitamin B9, 1.3 times more Vitamin E and 11.2 times more Vitamin K than Cooked Ripe Red Tomatoes.

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

• Cooked Ripe Red Tomatoes have 1.3 times more Water than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 5.5 times more Calcium, 4.3 times more Copper, 3.1 times more Iron, 6.8 times more Magnesium, 9.6 times more Manganese, 5.8 times more Phosphorus, 2.2 times more Potassium and 9.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 6.2 times more Fructose than Frozen Edamame, Unprepared.
• While Frozen Edamame, Unprepared contains 6.1 times more Energy, 43 times more Fat, 1.9 times more Carbohydrate, 6.9 times more Fiber and 11.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Edamame, Unprepared have similar amounts of Sugars per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Frozen Edamame, Unprepared have insufficient amounts of Glucose and Sucrose in 1 lb.