Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Poi

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Poi	1%	1%	98%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Poi	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	17.5% 508kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	95% 124g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	2.44% 1.77g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Poi	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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	95% 1.24mg	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	24% 95μg	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	20% 18mg	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	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Poi	Recommended Dietary Allowance
Calcium	5% 50mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	83.7% 0.75mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	73% 1.68mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.63% 54.4mg	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	8.8% 325g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Poi per 1 lb

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

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

• 1 pound of Cooked Ripe Red Tomatoes has 8 times more Vitamin A, 5.7 times more Vitamin C and 2.8 times more Vitamin K than Poi.
• While 1 lb of Poi contains 3.6 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.6 times more Vitamin B9 and 4.1 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Poi have insufficient amounts of Vitamin A and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Poi have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Ripe Red Tomatoes has 1.3 times more Water than Poi.
• While 1 lb of Poi contains 2.2 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 3.5 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Poi contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Poi lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has 6.4 times more Sugars than Poi.
• While 1 lb of Poi contains 6.2 times more Energy and 6.8 times more Carbohydrate than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy
• Both Cooked Ripe Red Tomatoes as well as Poi provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in one pound.