Comparing Nutrients in 5 ounces Tomatoes VS Avocados

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Avocados	5%	76%	19%

Macro Nutrients

	Tomatoes	Avocados	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	21.4% 20.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	9.3% 12g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	1.3% 0.94g	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	2.68% 1.94g	0.23% 0.17g	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	% 1.77g	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.085g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	25% 9.5g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Avocados	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	28.7% 115μg	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	21.6% 19.4mg	15.7% 14mg	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	5.1% 0.77mg	19.6% 2.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Avocados	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	0.25% 9.92μg	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	4.8% 0.38mg	9.75% 0.78mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	8.75% 0.2mg	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	4.86% 34mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	20.2% 687mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.62% 134g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Avocados:

• Raw Ripe Red Tomatoes have 6 times more Vitamin A and 1.4 times more Vitamin C than Raw Avocados.
• While Raw Avocados contain 1.8 times more Vitamin B1, 6.8 times more Vitamin B2, 2.9 times more Vitamin B3, 15.6 times more Vitamin B5, 3.2 times more Vitamin B6, 5.4 times more Vitamin B9, 3.8 times more Vitamin E and 2.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Avocados have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Avocados:

• Raw Ripe Red Tomatoes have 1.3 times more Water than Raw Avocados.
• While Raw Avocados contain 3.2 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 2.2 times more Phosphorus, 2 times more Potassium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Avocados have similar amounts of Calcium and Manganese per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Avocados have insufficient amounts of Fluoride and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 4 times more Sugars and 11.4 times more Fructose than Raw Avocados.
• While Raw Avocados contain 8.9 times more Energy, 73.3 times more Fat, 75.9 times more Saturated Fat, 41.7 times more Omega 3, 20.9 times more Omega 6, 2.2 times more Carbohydrate, 5.6 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Avocados have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.