Comparing Nutrients in 5 ounces Tomatoes VS Jellies

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Jellies	0%	0%	100%

Macro Nutrients

	Tomatoes	Jellies	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.022% 0.007g	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	0.025% 0.004g	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	76.3% 99g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	100% 72.6g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	0.38% 0.21g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Jellies	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	0.12% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	0.32% 0.051mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	2.2% 0.028mg	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	0.71% 2.83μg	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	1.4% 1.28mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Jellies	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	1.73% 0.016mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	2.6% 103μg	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	3.37% 0.27mg	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	8.14% 0.19mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	2.25% 76.5mg	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	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.62% 134g	1.14% 42g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Jellies per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Jellies to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Tomatoes have more Vitamin A, 37 times more Vitamin B1, 16.5 times more Vitamin B3, 4 times more Vitamin B6, 7.5 times more Vitamin B9, 15.2 times more Vitamin C, more Vitamin E and 26.3 times more Vitamin K than Jellies.
• While 5 oz of Jellies contain 1.4 times more Vitamin B2 and 2.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 5 ounces of Jellies have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Jellies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Jellies:

• 5 ounces of Tomatoes have 5.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 4 times more Phosphorus, 4.4 times more Potassium and 3.2 times more Water than Jellies.
• While 5 oz of Jellies contain 6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Jellies contain similar levels of Manganese per five ounces.
• 5 ounces of Jellies lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Raw Ripe Red Tomatoes as well as Jellies lack sufficient amounts of Calcium, Fluoride, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Jellies contain 14.8 times more Energy, 18 times more Carbohydrate and 19.5 times more Sugars than Raw Ripe Red Tomatoes.
• Both Tomatoes and Jellies offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomatoes provide inadequate amounts of Energy
• Both Raw Ripe Red Tomatoes as well as Jellies provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.