Comparing Nutrients in 500 calories Abiyuch VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Abiyuch: 725g
• Cooked Ripe Red Tomatoes: 2778g

Abiyuch has 3.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Abiyuch or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Abiyuch	8%	1%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Abiyuch	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	85.7% 111g	130g per day for Men 19-50 years
Sugars	85.5% 62g	95% 69g	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	38% 27.5g	50% 36.4g	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	% 32.6g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	101% 38.4g	51% 19.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Abiyuch	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.03% 36.2μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	436% 392mg	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Abiyuch	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.8% 58mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	231% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	146% 11.7mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	41.4% 174mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	57.3% 1.3mg	127% 2.9mg	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	48.7% 341mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	64.8% 2203mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	NA	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	9.66% 145mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.25mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	15.6% 579g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Abiyuch vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 18.4 times more Vitamin A and 1.6 times more Vitamin C than Raw Abiyuch.

Comparing minerals per 500 calories for Abiyuch vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 5.3 times more Calcium, 5 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 2.7 times more Potassium, 2.1 times more Sodium, 1.7 times more Zinc and 4.5 times more Water than Raw Abiyuch.

Comparison of macro-nutrients per 500 calories:

• Raw Abiyuch has 2 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Fructose and 2.4 times more Protein than Raw Abiyuch.
• Both Raw Abiyuch and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Abiyuch as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.