Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	32.3% 10.3g	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	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	21% 27.4g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	0% 0g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	12% 109μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.05% 0.17mg	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	3.14% 0.041mg	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	0% 0μg	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	4.54% 4.1mg	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	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	5% 50mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	127% 1.14mg	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	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	4.3% 18mg	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	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	1.07% 36.3mg	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	222% 3334mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Small Ripe Olives per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Canned Small Ripe Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Canned Small Ripe Olives:

• 1 pound of Cooked Ripe Red Tomatoes has 1.4 times more Vitamin A, 12 times more Vitamin B1, 14.4 times more Vitamin B3, 8.6 times more Vitamin B5, 8.8 times more Vitamin B6, more Vitamin B9, 25.3 times more Vitamin C and 2 times more Vitamin K than Canned Small Ripe Olives.
• While 1 lb of Canned Small Ripe Olives contains 2.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 1 pound of Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Canned Small Ripe Olives:

• 1 pound of Cooked Ripe Red Tomatoes has 2.3 times more Magnesium, 5.3 times more Manganese, 9.3 times more Phosphorus and 27.3 times more Potassium than Canned Small Ripe Olives.
• While 1 lb of Canned Small Ripe Olives contains 8 times more Calcium, 3.3 times more Copper, 9.2 times more Iron, 66.8 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Small Ripe Olives contain similar levels of Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• 1 pound of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Cooked Ripe Red Tomatoes as well as Canned Small Ripe Olives lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has more Sugars than Canned Small Ripe Olives.
• While 1 lb of Canned Small Ripe Olives contains 6.4 times more Energy, 99.1 times more Fat, 151.9 times more Saturated Fat, 15 times more Omega 6, 1.5 times more Carbohydrate and 2.3 times more Fiber than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Cooked Ripe Red Tomatoes as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein in one pound.