Comparing Nutrients in 1 pound Cooked Frozen Mixed Vegetables VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Tomatoes	Recommended Dietary Allowance
Energy	10% 295kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	16.5% 12g	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	NA	8.57% 6.2g	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.5% 20g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	23% 13g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Tomatoes	Recommended Dietary Allowance
Vitamin A	108% 971μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.86mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	17% 68μg	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	16% 14.5mg	69% 62mg	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	11.5% 1.72mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Tomatoes	Recommended Dietary Allowance
Calcium	11.3% 113mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	46.5% 3.7mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	74.7% 1.7mg	22.5% 0.52mg	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	33% 231mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Frozen Mixed Vegetables vs Tomatoes:

• Boiled and Drained Frozen Mixed Vegetables have 5.1 times more Vitamin A, 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 3 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.3 times more Vitamin C and 1.4 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Frozen Mixed Vegetables vs Tomatoes:

• Boiled and Drained Frozen Mixed Vegetables have 2.5 times more Calcium, 1.4 times more Copper, 3 times more Iron, 2 times more Magnesium, 3.3 times more Manganese, 2.1 times more Phosphorus, 7 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Potassium than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Raw Ripe Red Tomatoes have similar amounts of Water per 1 lb.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Mixed Vegetables have 3.6 times more Energy, 6.3 times more Omega 3, 3.4 times more Carbohydrate, 3.7 times more Fiber and 3.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Frozen Mixed Vegetables and Raw Ripe Red Tomatoes have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.