Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Avocados

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Avocados: 313g

Raw Avocados have 8.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above average in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Avocados?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Avocados	5%	76%	19%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Avocados	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	47.2% 46g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	30.8% 5.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	95% 69g	2.84% 2.06g	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	50% 36.4g	0.52% 0.38g	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	% 32.8g	% 1.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.19g	g per day for Men 19-50 years
Fiber	51% 19.4g	55% 21g	38g per day for Men 19-50 years
Protein	47% 26.4g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Avocados	Recommended Dietary Allowance
Vitamin A	74% 667μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	31.3% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	87% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	61.8% 0.8mg	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	90% 361μg	63.3% 253μg	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	704% 633mg	34.7% 31.3mg	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	104% 15.6mg	43% 6.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	54.7% 65.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Avocados	Recommended Dietary Allowance
Calcium	30.6% 306mg	3.75% 37.5mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	66% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	236% 19mg	21.5% 1.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	19.3% 0.44mg	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	111% 778mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	2.27% 1.25μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	71% 2621g	6.2% 229g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Avocados Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Avocados?

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

• 500 calories of Cooked Ripe Red Tomatoes have 30.5 times more Vitamin A, 4.8 times more Vitamin B1, 1.5 times more Vitamin B2, 2.7 times more Vitamin B3, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9, 20.3 times more Vitamin C and 2.4 times more Vitamin E than Avocados.
• Both Cooked Ripe Red Tomatoes and Avocados provide similar amounts of Vitamin B5 and Vitamin K per 500 calories.
• 500 calories of Avocados have insufficient amounts of Vitamin A
• Both Cooked Ripe Red Tomatoes as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Cooked Ripe Red Tomatoes have 8.1 times more Calcium, 3.5 times more Copper, 11 times more Iron, 2.8 times more Magnesium, 6.6 times more Manganese, 4.8 times more Phosphorus, 4 times more Potassium, 11.1 times more Selenium, 14 times more Sodium, 1.9 times more Zinc and 11.5 times more Water than Avocados.
• 500 calories of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 4.2 times more Carbohydrate, 33.5 times more Sugars, 97 times more Fructose and 4.2 times more Protein than Avocados.
• While 500 kcal of Raw Avocados contain 15 times more Fat, 15.9 times more Saturated Fat, 7 times more Omega 3 and 4.5 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Avocados offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6