Comparing Nutrients in 1 pound Tomatoes VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Tomatoes	Tomato Powder	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	4.56% 0.78g	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	261% 339g	130g per day for Men 19-50 years
Sugars	16.5% 12g	275% 199g	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	197% 75g	38g per day for Men 19-50 years
Protein	7.13% 4g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tomato Powder	Recommended Dietary Allowance
Vitamin A	21% 191μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	159% 2.07mg	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	136% 544μg	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	588% 529mg	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	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tomato Powder	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	625% 5.63mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	385% 8.85mg	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	191% 1338mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Tomato Powder:

• Tomato Powder contains 20.5 times more Vitamin A, 24.7 times more Vitamin B1, 40.1 times more Vitamin B2, 15.4 times more Vitamin B3, 42.2 times more Vitamin B5, 5.7 times more Vitamin B6, 8 times more Vitamin B9, 8.5 times more Vitamin C, 22.7 times more Vitamin E and 6.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Tomato Powder:

• Raw Ripe Red Tomatoes have 30.9 times more Water than Tomato Powder.
• While Tomato Powder contains 16.6 times more Calcium, 21 times more Copper, 16.9 times more Iron, 16.2 times more Magnesium, 17.1 times more Manganese, 12.3 times more Phosphorus, 8.1 times more Potassium, more Selenium, 26.8 times more Sodium and 10.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Tomato Powder contains 16.8 times more Energy, 2.1 times more Omega 6, 19.2 times more Carbohydrate, 16.7 times more Sugars, 13.8 times more Fiber and 14.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Tomato Powder have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.