Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Dried Pepeao

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dried Pepeao	6%	1%	93%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Pepeao	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	283% 368g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.7% 4.3g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Pepeao	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	312% 3.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	1950% 98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	331% 4.3mg	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	181% 726μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Pepeao	Recommended Dietary Allowance
Calcium	5% 50mg	51.3% 513mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	2555% 23mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	158% 662mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	227% 5.22mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	94% 3211mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	374% 205μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	310% 34mg	11mg per day for Men 19-50 years
Water	11.6% 428g	1.37% 50.5g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A and 16.3 times more Vitamin C than Dried Pepeao.
• While Dried Pepeao contains 22.9 times more Vitamin B1, 15.9 times more Vitamin B2, 5.6 times more Vitamin B3, 166.7 times more Vitamin B5, 12 times more Vitamin B6 and 12.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Pepeao have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 8.5 times more Water than Dried Pepeao.
• While Dried Pepeao contains 10.3 times more Calcium, 67.6 times more Copper, 9 times more Iron, 16.2 times more Magnesium, 11 times more Manganese, 4.1 times more Phosphorus, 3.2 times more Potassium, 90.6 times more Selenium, 6.4 times more Sodium and 53.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Pepeao contains 16.6 times more Energy, 20.2 times more Carbohydrate and 5.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Pepeao have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.