Comparing Nutrients in 1 pound Tomatoes VS Sweet Cherries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Tomatoes	Sweet Cherries	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.37% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.72% 0.12g	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	56% 72.6g	130g per day for Men 19-50 years
Sugars	16.5% 12g	80.2% 58g	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	33.6% 24.4g	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	% 30g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.68g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	25% 9.53g	38g per day for Men 19-50 years
Protein	7.13% 4g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	21% 191μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	4.37% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	17% 0.22mg	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	4.54% 18μg	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	35.3% 31.8mg	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	16.3% 2.45mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sweet Cherries	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0.23% 9.07μg	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	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	9.78% 4.4μg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29.6% 1007mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Sweet Cherries:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 1.4 times more Vitamin B1, 3.9 times more Vitamin B3, 1.6 times more Vitamin B6, 3.8 times more Vitamin B9, 2 times more Vitamin C, 7.7 times more Vitamin E and 3.8 times more Vitamin K than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.7 times more Vitamin B2 and 2.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Sweet Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Sweet Cherries:

• Raw Ripe Red Tomatoes have 1.6 times more Manganese and 2.4 times more Zinc than Raw Sweet Cherries.
• While Raw Sweet Cherries contain 1.3 times more Calcium and 1.3 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sweet Cherries have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Sweet Cherries have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Sweet Cherries contain 3.5 times more Energy, 8.7 times more Omega 3, 4.1 times more Carbohydrate, 4.9 times more Sugars, 3.9 times more Fructose and 1.8 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sweet Cherries have similar amounts of Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Sweet Cherries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.