Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Mangos

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Mangos: 833g

Raw Mangos have 3.3 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 Mangos?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Mangos	5%	5%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Mangos	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.26% 3.17g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	0.93% 0.16g	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	96% 125g	130g per day for Men 19-50 years
Sugars	95% 69g	157% 114g	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	53.8% 39g	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	% 16.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 58g	g per day for Men 19-50 years
Fiber	51% 19.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	12.2% 6.83g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Mangos	Recommended Dietary Allowance
Vitamin A	74% 667μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	35% 5.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	33% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	76.3% 0.99mg	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	89.6% 358μg	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	337% 303mg	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	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Mangos	Recommended Dietary Allowance
Calcium	30.6% 306mg	9.17% 92mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	103% 0.93mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	23% 0.53mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	41% 1400mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.56% 8.33mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	71% 2621g	18.8% 696g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.5 times more Vitamin A, 4.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.2 times more Vitamin B6, 2.1 times more Vitamin C, 2.1 times more Vitamin E and 2.2 times more Vitamin K than Raw Mangos.
• Both Cooked Ripe Red Tomatoes and Raw Mangos have similar amounts of Vitamin B9 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Ripe Red Tomatoes have 3.3 times more Calcium, 2.3 times more Copper, 14.2 times more Iron, 3 times more Magnesium, 5.6 times more Manganese, 6.7 times more Phosphorus, 4.3 times more Potassium, 2.8 times more Selenium, 36.7 times more Sodium, 5.2 times more Zinc and 3.8 times more Water than Raw Mangos.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 7.4 times more Omega 6, 1.5 times more Fiber and 3.9 times more Protein than Raw Mangos.
• While Raw Mangos contain 7.7 times more Omega 3 and 1.6 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Mangos have similar amounts of Energy, Carbohydrate and Fructose per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Mangos have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.