Comparing Nutrients in 1 pound Tomatoes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	16.5% 12g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.13% 4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	21% 191μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.77% 0.64mg	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 Cooked Ripe Red Tomatoes:

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin A and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cooked Ripe Red Tomatoes:

• Raw Ripe Red Tomatoes have 1.2 times more Magnesium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Copper and 2.5 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.