Comparing Nutrients in 5 ounces Jellies VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Jellies	0%	0%	100%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Jellies	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	13% 377kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.025% 0.004g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	100% 72.6g	4.87% 3.53g	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	NA	2.56% 1.86g	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	NA	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	0.38% 0.21g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Jellies	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.12% 0.001mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.32% 0.051mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	8.6% 0.11mg	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	0.71% 2.83μg	4.6% 18.4μg	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	1.4% 1.28mg	36% 32.3mg	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	0% 0mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jellies	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	1.73% 0.016mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	2.6% 103μg	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	3.37% 0.27mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	6.47% 0.15mg	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	1.2% 8.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	2.25% 76.5mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	0.39% 0.043mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.14% 42g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Jellies vs Cooked Ripe Red Tomatoes:

• Jellies have 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 36 times more Vitamin B1, 14.8 times more Vitamin B3, 4 times more Vitamin B6, 6.5 times more Vitamin B9, 25.3 times more Vitamin C, more Vitamin E and 9.3 times more Vitamin K than Jellies.
• Both Jellies and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 5 oz.
• Both Jellies as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Jellies vs Cooked Ripe Red Tomatoes:

• Jellies have 1.3 times more Manganese and 2.7 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Calcium, 6.8 times more Copper, 3.6 times more Iron, 1.5 times more Magnesium, 4.7 times more Phosphorus, 4 times more Potassium, 4.7 times more Zinc and 3.2 times more Water than Jellies.
• Both Jellies as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Jellies have 14.8 times more Energy, 17.4 times more Carbohydrate, 20.6 times more Sugars and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6.3 times more Protein than Jellies.
• Both Jellies as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.