Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Bulb Fennel

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	25.5% 33g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	24.6% 18g	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	37% 14g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	10% 5.62g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Vitamin A	12% 109μg	24% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	16.4% 0.21mg	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	30.6% 122μg	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	60.5% 54.4mg	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	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	237% 285μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Bulb Fennel	Recommended Dietary Allowance
Calcium	5% 50mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	33.3% 0.3mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	37.7% 0.87mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	55.2% 1878mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	15.7% 236mg	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% 409g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 3.6 times more Vitamin B1, 1.7 times more Vitamin B6 and 1.9 times more Vitamin C than Raw Bulb Fennel.
• While Raw Bulb Fennel contains 2 times more Vitamin A, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin B9 and 22.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Bulb Fennel have similar amounts of Vitamin B3 and Vitamin E per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Bulb Fennel have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Bulb Fennel contains 4.5 times more Calcium, 1.9 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 1.9 times more Potassium, 1.4 times more Selenium, 4.7 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Bulb Fennel have similar amounts of Copper, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Bulb Fennel contains 1.7 times more Energy, 1.8 times more Carbohydrate, 1.6 times more Sugars, 4.4 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Bulb Fennel have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.