Comparing Nutrients in 1 pound Tomatoes VS Pickles, cucumber, dill, reduced sodium

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pickles, cucumber, dill, reduced sodium	14%	19%	67%

Macro Nutrients

	Tomatoes	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	1.88% 54.4kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.4% 0.24g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	16.5% 12g	6.7% 4.85g	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	3.44% 2.5g	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	% 2.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.13% 4g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Vitamin A	21% 191μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	12.2% 0.16mg	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	9.07% 36.3μg	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	11.6% 10.4mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	65.4% 78.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pickles, cucumber, dill, reduced sodium	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	3.4% 137μg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	12.2% 0.28mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	15.6% 531mg	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	5.44% 81.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Pickles, cucumber, dill, reduced sodium:

• Raw Ripe Red Tomatoes have 7 times more Vitamin A, 5.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.9 times more Vitamin B9, 6 times more Vitamin C and 18 times more Vitamin E than Pickles, cucumber, dill, reduced sodium.
• While Pickles, cucumber, dill, reduced sodium contain 3 times more Vitamin B2, 2.3 times more Vitamin B5 and 2.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pickles, cucumber, dill, reduced sodium have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Pickles, cucumber, dill, reduced sodium:

• Raw Ripe Red Tomatoes have 2.1 times more Copper, 1.6 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2 times more Potassium and 1.7 times more Zinc than Pickles, cucumber, dill, reduced sodium.
• While Pickles, cucumber, dill, reduced sodium contain 5.7 times more Calcium and 3.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pickles, cucumber, dill, reduced sodium have similar amounts of Iron and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Fluoride and Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.6 times more Carbohydrate, 2.5 times more Sugars, 2.5 times more Fructose and 1.8 times more Protein than Pickles, cucumber, dill, reduced sodium.
• While Pickles, cucumber, dill, reduced sodium contain 23.3 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pickles, cucumber, dill, reduced sodium have similar amounts of Fiber per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Pickles, cucumber, dill, reduced sodium have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.