Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Tomatoes

Weight per 500 calories

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

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	13% 2.22g	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	83% 108g	130g per day for Men 19-50 years
Sugars	95% 69g	101% 73g	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	52.5% 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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tomatoes	Recommended Dietary Allowance
Vitamin A	74% 667μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 361μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tomatoes	Recommended Dietary Allowance
Calcium	30.6% 306mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	194% 6583mg	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	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	71% 2621g	71% 2626g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin A and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Ripe Red Tomatoes have 1.3 times more Copper, 2.5 times more Iron, more Selenium and 2.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 1.8 times more Fat, 1.5 times more Omega 3, 1.9 times more Omega 6 and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.