Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Leeks	9%	4%	87%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Leeks	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	9.54% 277kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.8% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	49.4% 64g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	24.4% 17.7g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Leeks	Recommended Dietary Allowance
Vitamin A	12% 109μg	42% 376μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	81.3% 1.06mg	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	72.6% 290μg	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	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Leeks	Recommended Dietary Allowance
Calcium	5% 50mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	60.5% 0.54mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	95% 2.2mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10% 376g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Leeks.
• While Raw Leeks contain 3.5 times more Vitamin A, 1.7 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B6, 4.9 times more Vitamin B9, 1.6 times more Vitamin E and 16.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Leeks have similar amounts of Vitamin B5 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 1.2 times more Potassium than Raw Leeks.
• While Raw Leeks contain 5.4 times more Calcium, 1.6 times more Copper, 3.1 times more Iron, 3.1 times more Magnesium, 4.6 times more Manganese, 2 times more Selenium and 1.8 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Leeks have similar amounts of Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Leeks contain 3.4 times more Energy, 49.5 times more Omega 3, 3.5 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Leeks have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.