Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	38.5% 1116kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0% 0g	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	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	231% 301g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	375% 272g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.47% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	6.63% 0.086mg	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	10.2% 41μg	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	24% 21.8mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Calcium	5% 50mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	45.4% 0.41mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	2.16% 9.07mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	3.94% 0.091mg	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	4.94% 168mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.6% 428g	4.07% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Marmalade, orange:

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A, 7.2 times more Vitamin B1, 10.2 times more Vitamin B3, 8.6 times more Vitamin B5, 4.2 times more Vitamin B6, 1.4 times more Vitamin B9, 4.8 times more Vitamin C, 9.3 times more Vitamin E and more Vitamin K than Marmalade, orange.
• Both Cooked Ripe Red Tomatoes and Marmalade, orange have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Marmalade, orange:

• Cooked Ripe Red Tomatoes have 4.5 times more Iron, 4.5 times more Magnesium, 5.3 times more Manganese, 7 times more Phosphorus, 5.9 times more Potassium, 3.5 times more Zinc and 2.8 times more Water than Marmalade, orange.
• While Marmalade, orange contains 3.5 times more Calcium and 5.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Marmalade, orange have similar amounts of Copper and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 3.2 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 13.7 times more Energy, 16.5 times more Carbohydrate and 24.1 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Marmalade, orange have similar amounts of Fiber per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Marmalade, orange have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.