Comparing Nutrients in 5 ounces Tomatoes VS Candies, chocolate covered, caramel with nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Candies, chocolate covered, caramel with nuts	8%	40%	52%

Macro Nutrients

	Tomatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	23% 666kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	20.6% 6.6g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	48.6% 8.27g	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	66% 86g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	81% 58.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	16% 6.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	17.4% 0.23mg	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	32.6% 130μg	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	2.2% 2mg	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	10.4% 1.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Candies, chocolate covered, caramel with nuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	NA	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Candies, chocolate covered, caramel with nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Candies, chocolate covered, caramel with nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Candies, chocolate covered, caramel with nuts:

• 5 ounces of Tomatoes have 9.8 times more Vitamin C and 2.5 times more Vitamin K than Candies, chocolate covered, caramel with nuts.
• While 5 oz of Candies, chocolate covered, caramel with nuts contain 8.4 times more Vitamin B2, 8 times more Vitamin B3, 2 times more Vitamin B6, 6.1 times more Vitamin B9 and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Tomatoes and Candies, chocolate covered, caramel with nuts provide similar amounts of Vitamin A and Vitamin B1 per five ounces.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin C
• Both Raw Ripe Red Tomatoes as well as Candies, chocolate covered, caramel with nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Candies, chocolate covered, caramel with nuts:

• 5 ounces of Tomatoes have 15.5 times more Water than Candies, chocolate covered, caramel with nuts.
• While 5 oz of Candies, chocolate covered, caramel with nuts contain 7.8 times more Calcium, 9.8 times more Copper, 6.3 times more Iron, 7.4 times more Magnesium, 6.9 times more Phosphorus, 1.9 times more Potassium, more Selenium, 31.2 times more Sodium and 11 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Candies, chocolate covered, caramel with nuts contain 26.1 times more Energy, 105 times more Fat, 166.3 times more Saturated Fat, 72.9 times more Omega 6, 15.6 times more Carbohydrate, 15.7 times more Sugars, 3.6 times more Fiber and 10.8 times more Protein than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Candies, chocolate covered, caramel with nuts provide inadequate amounts of Omega 3 in five ounces.