Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pineapple	4%	2%	94%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pineapple	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.19% 0.033g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	19.3% 14g	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	4.14% 3g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pineapple	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	12.2% 0.16mg	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	6.38% 25.5μg	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	75.3% 67.8mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pineapple	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	17.3% 0.16mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.3% 122g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A, 28 times more Vitamin E and 4 times more Vitamin K than Raw Pineapple.
• While Raw Pineapple contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Pineapple have similar amounts of Vitamin B3 per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Pineapple have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Ripe Red Tomatoes have 2.3 times more Iron, 3.5 times more Phosphorus and 2 times more Potassium than Raw Pineapple.
• While Raw Pineapple contains 1.5 times more Copper, 1.3 times more Magnesium and 8.8 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Pineapple have similar amounts of Calcium, Zinc and Water per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Pineapple have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have 1.8 times more Protein than Raw Pineapple.
• While Raw Pineapple contains 2.8 times more Energy, 8.5 times more Omega 3, 3.3 times more Carbohydrate, 4 times more Sugars, 1.6 times more Fructose and 2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.