Comparing Nutrients in 5 ounces Tomatoes VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Tomatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.13% 0.021g	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	9.75% 12.7g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	15% 10.8g	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	5.28% 3.83g	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	% 5.53g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.4g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	1.57% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.8% 0.062mg	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	2.83% 11.3μg	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	3.3% 2.98mg	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	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	11% 0.099mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	4.7% 0.11mg	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	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	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	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.45% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Cherries, sour, red, canned, water pack, solids and liquids:

• Raw Ripe Red Tomatoes have 2.2 times more Vitamin B1, 3.4 times more Vitamin B3, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9, 6.5 times more Vitamin C, 2.3 times more Vitamin E and 5.6 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 2.2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Vitamin A and Vitamin B5 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Cherries, sour, red, canned, water pack, solids and liquids:

• Raw Ripe Red Tomatoes have 1.8 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 2.4 times more Potassium and 2.4 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 5.1 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Calcium, Copper and Water per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cherries, sour, red, canned, water pack, solids and liquids contain 2 times more Energy, 2.3 times more Carbohydrate, 2.9 times more Sugars and 2 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Fiber and Protein per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.