Comparing Nutrients in 7 ounces Frozen Strawberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Strawberries	4%	3%	93%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Strawberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	14% 18g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	12.5% 9.05g	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	5.94% 4.3g	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	% 4g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	1.52% 0.85g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Strawberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.27% 0.056mg	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	8.43% 33.7μg	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	91% 81.8mg	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	3.84% 0.58mg	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

	Frozen Strawberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18.6% 1.5mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	3.7% 25.8mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	8.64% 294mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5.06% 187g	3700g per day for Men 19-50 years

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

• Frozen Strawberries have 1.7 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.8 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B6, 1.9 times more Vitamin E and 1.3 times more Vitamin K than Frozen Strawberries.
• Both Frozen Strawberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Frozen Strawberries 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 Frozen Strawberries vs Cooked Ripe Red Tomatoes:

• Frozen Strawberries have 1.5 times more Calcium, 1.2 times more Magnesium, 2.8 times more Manganese and 1.4 times more Selenium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Copper, 2.2 times more Phosphorus and 1.5 times more Potassium than Frozen Strawberries.
• Both Frozen Strawberries and Cooked Ripe Red Tomatoes have similar amounts of Iron, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Strawberries have 1.9 times more Energy, 11.5 times more Omega 3, 2.3 times more Carbohydrate, 1.8 times more Sugars, 1.7 times more Fructose and 3 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Protein than Frozen Strawberries.
• Both Frozen Strawberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.