Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Red Sour Cherries

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Red Sour Cherries: 1000g

Raw Red Sour Cherries have 2.8 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Red Sour Cherries	7%	5%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Red Sour Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	2.7% 0.46g	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	94% 122g	130g per day for Men 19-50 years
Sugars	95% 69g	117% 85g	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	48.4% 35g	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	% 41.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 8g	g per day for Men 19-50 years
Fiber	51% 19.4g	42% 16g	38g per day for Men 19-50 years
Protein	47% 26.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Red Sour Cherries	Recommended Dietary Allowance
Vitamin A	74% 667μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	34% 0.44mg	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	20% 80μg	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	111% 100mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Red Sour Cherries	Recommended Dietary Allowance
Calcium	30.6% 306mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	116% 1.04mg	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	236% 19mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	48.7% 1.12mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	71% 2621g	23.3% 861g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.5 times more Vitamin B5, 5 times more Vitamin B6, 4.5 times more Vitamin B9, 6.3 times more Vitamin C, 22.2 times more Vitamin E and 3.7 times more Vitamin K than Raw Red Sour Cherries.
• Both Cooked Ripe Red Tomatoes and Raw Red Sour Cherries have similar amounts of Vitamin A per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Sour Cherries have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Ripe Red Tomatoes have 1.9 times more Calcium, 2 times more Copper, 5.9 times more Iron, 2.8 times more Magnesium, 2.6 times more Manganese, 5.2 times more Phosphorus, 3.5 times more Potassium, more Selenium, 10.2 times more Sodium, 3.9 times more Zinc and 3 times more Water than Raw Red Sour Cherries.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 2.5 times more Omega 6, 1.2 times more Fiber and 2.6 times more Protein than Raw Red Sour Cherries.
• While Raw Red Sour Cherries contain 7.9 times more Omega 3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Red Sour Cherries have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Red Sour Cherries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.