Comparing Nutrients in 1 pound Tomatoes VS California Avocados

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
California Avocados	4%	77%	19%

Macro Nutrients

	Tomatoes	California Avocados	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	72% 70g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	30% 9.64g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	44.7% 7.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	30% 39g	130g per day for Men 19-50 years
Sugars	16.5% 12g	1.88% 1.36g	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	8.57% 6.2g	0.5% 0.36g	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	% 5.67g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.27g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	81% 31g	38g per day for Men 19-50 years
Protein	7.13% 4g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	California Avocados	Recommended Dietary Allowance
Vitamin A	21% 191μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	101% 404μg	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	69% 62mg	44.4% 40mg	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	16.3% 2.45mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	79.4% 95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	California Avocados	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	85.7% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	29.4% 0.68mg	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	15.6% 109mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.87% 328g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs California Avocados:

• Raw Ripe Red Tomatoes have 6 times more Vitamin A and 1.6 times more Vitamin C than Raw California Avocados.
• While Raw California Avocados contain 2 times more Vitamin B1, 7.5 times more Vitamin B2, 3.2 times more Vitamin B3, 16.4 times more Vitamin B5, 3.6 times more Vitamin B6, 5.9 times more Vitamin B9, 3.6 times more Vitamin E and 2.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw California Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs California Avocados:

• Raw Ripe Red Tomatoes have 1.3 times more Water than Raw California Avocados.
• While Raw California Avocados contain 1.3 times more Calcium, 2.9 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, 2.1 times more Potassium and 4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw California Avocados have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 8.8 times more Sugars and 17.1 times more Fructose than Raw California Avocados.
• While Raw California Avocados contain 9.3 times more Energy, 77.1 times more Fat, 75.9 times more Saturated Fat, 41.7 times more Omega 3, 20.9 times more Omega 6, 2.2 times more Carbohydrate, 5.7 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw California Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.