Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Unsweetened Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Unsweetened Lemon Instant Tea	9%	0%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	120% 156g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	12.4% 8.97g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	26% 9.92g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	103% 5.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	34% 0.44mg	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	6.45% 25.8μg	30.3% 121μg	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	50.3% 45.2mg	0% 0mg	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	7.4% 1.1mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Unsweetened Lemon Instant Tea	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	73% 0.66mg	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	17% 1.35mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	2646% 61mg	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	7.94% 55.6mg	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	202% 6852mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.23% 8.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Unsweetened Lemon Instant Tea:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.1 times more Vitamin B1, more Vitamin C, 6.2 times more Vitamin E and more Vitamin K than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 25.4 times more Vitamin B2, 11.6 times more Vitamin B3, 20.2 times more Vitamin B5, 2.8 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Unsweetened Lemon Instant Tea:

• Cooked Ripe Red Tomatoes have 21.9 times more Water than Unsweetened Lemon Instant Tea.
• While Unsweetened Lemon Instant Tea contains 2.5 times more Calcium, 4.4 times more Copper, 15.4 times more Magnesium, 292.1 times more Manganese, 3.8 times more Phosphorus, 15.8 times more Potassium, 6 times more Selenium, 5 times more Sodium and 7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unsweetened Lemon Instant Tea have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unsweetened Lemon Instant Tea contains 19.2 times more Energy, 16.5 times more Omega 3, 19.6 times more Carbohydrate, 1.8 times more Sugars, 7.1 times more Fiber and 7.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Unsweetened Lemon Instant Tea have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.