Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.8% 168kcal	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	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	25.4% 33g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	6.26% 4.54g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	12% 109μg	131% 1175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25.2% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	199% 2.6mg	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	118% 472μg	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	166% 150mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	408% 490μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	5% 50mg	96% 957mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	129% 1.16mg	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	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	24.3% 0.56mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	73.4% 2495mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	32.6% 3.6mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Boiled Potherb Jute:

• Cooked Ripe Red Tomatoes have 1.8 times more Vitamin B5 than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 10.8 times more Vitamin A, 2.5 times more Vitamin B1, 8.7 times more Vitamin B2, 1.7 times more Vitamin B3, 7.2 times more Vitamin B6, 8 times more Vitamin B9, 1.4 times more Vitamin C and 38.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Potherb Jute have similar amounts of Vitamin E per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Boiled Potherb Jute:

• Boiled and Drained Potherb Jute contains 19.2 times more Calcium, 3.4 times more Copper, 4.6 times more Iron, 6.9 times more Magnesium, 2.6 times more Phosphorus, 2.5 times more Potassium, 1.8 times more Selenium and 5.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Potherb Jute have similar amounts of Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 2.5 times more Sugars than Boiled and Drained Potherb Jute.
• While Boiled and Drained Potherb Jute contains 2.1 times more Energy, 1.8 times more Carbohydrate, 2.9 times more Fiber and 3.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Potherb Jute have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.