Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Florida Avocados	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	5.87% 170kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	8.53% 11g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	4.73% 3.43g	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	2.56% 1.86g	0.49% 0.35g	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	% 1.67g	% 3.08g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	21% 7.94g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	5.64% 3.16g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Florida Avocados	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	8.5% 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	4.6% 18.4μg	12.4% 49.6μg	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	36% 32.3mg	27.4% 24.7mg	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	5.3% 0.79mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Florida Avocados	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	49% 0.44mg	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	12% 0.96mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	5.85% 0.13mg	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	5.67% 39.7mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	14.6% 498mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Florida Avocados per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A, 1.7 times more Vitamin B1 and 1.3 times more Vitamin C than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 7.2 times more Vitamin B5, 2.7 times more Vitamin B9 and 4.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Florida Avocados provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Cooked Ripe Red Tomatoes as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Ripe Red Tomatoes have 4 times more Iron than Florida Avocados.
• While 5 oz of Raw Florida Avocados contain 4.1 times more Copper, 2.7 times more Magnesium, 1.4 times more Phosphorus, 1.6 times more Potassium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Florida Avocados contain similar levels of Manganese and Water per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Florida Avocados lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Florida Avocados contain 6.7 times more Energy, 91.5 times more Fat, 130.7 times more Saturated Fat, 48 times more Omega 3, 37.6 times more Omega 6, 2 times more Carbohydrate, 8 times more Fiber and 2.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Florida Avocados offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein