Comparing Nutrients in 1 pound Tomatoes VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2% 0.34g	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	82% 107g	130g per day for Men 19-50 years
Sugars	16.5% 12g	137% 99g	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	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	16.2% 0.81mg	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	31.8% 127μg	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	160% 144mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	31.8% 0.29mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	39.4% 0.91mg	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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	11.6% 429g	9.24% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Canned Strawberries, Heavy Syrup:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.8 times more Vitamin B1, 10.4 times more Vitamin B3, 1.6 times more Vitamin B6, 2.8 times more Vitamin E and 5.3 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.8 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Canned Strawberries, Heavy Syrup:

• Raw Ripe Red Tomatoes have 1.4 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium, 1.9 times more Zinc and 1.3 times more Water than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.3 times more Calcium, 1.8 times more Iron and 1.8 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Heavy Syrup Pack Canned Strawberries have similar amounts of Copper per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.6 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 5.1 times more Energy, 18 times more Omega 3, 6 times more Carbohydrate, 8.3 times more Sugars and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.