Comparing Nutrients in 7 ounces Nectarines VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Nectarines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	6.8% 4.94g	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	3.75% 2.7g	3.6% 2.6g	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	% 3.1g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 9.66g	% 0g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.5% 9.92μg	6.45% 25.8μg	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	12% 10.7mg	50.3% 45.2mg	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	10% 1.53mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.95% 0.56mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	9.06% 0.21mg	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	7.37% 51.6mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Nectarines vs Cooked Ripe Red Tomatoes:

• Raw Nectarines have 1.2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin A, 3.2 times more Vitamin B6, 2.6 times more Vitamin B9, 4.2 times more Vitamin C and 1.3 times more Vitamin K than Raw Nectarines.
• Both Raw Nectarines and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Nectarines as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Nectarines vs Cooked Ripe Red Tomatoes:

• Raw Nectarines have 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Calcium, 2.4 times more Iron and 1.9 times more Manganese than Raw Nectarines.
• Both Raw Nectarines and Cooked Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 7 oz.
• Both Raw Nectarines as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Nectarines have 2.4 times more Energy, 2.6 times more Carbohydrate, 3.2 times more Sugars and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Nectarines and Cooked Ripe Red Tomatoes have similar amounts of Fructose and Protein per 7 oz.
• Both Raw Nectarines as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.