Comparing Nutrients in 5 ounces Tomatoes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.35% 0.06g	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	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.6% 0.11mg	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	4.6% 18.4μg	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	36% 32.3mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	12% 0.11mg	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	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	6.47% 0.15mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.6% 134g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin A and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B5 and 1.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Ripe Red Tomatoes have 1.2 times more Magnesium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Copper and 2.5 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Manganese, Phosphorus, Potassium and Water per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.