Comparing Nutrients in 500 calories Tomatoes VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Tomatoes: 2778g
• Cooked Ripe Red 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 - Tomatoes or Cooked Ripe Red Tomatoes?

Macros Ratio

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

Macro Nutrients

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	85.7% 111g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	130% 1167μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	90% 361μg	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	423% 381mg	704% 633mg	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	100% 15mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	27.8% 278mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	231% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	71% 2626g	71% 2621g	3700g per day for Men 19-50 years

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

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

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

• Raw Ripe Red Tomatoes have 1.2 times more Magnesium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Copper, 2.5 times more Iron, more Selenium and 2.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 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 Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.