Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cassava	3%	2%	95%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cassava	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.37% 0.064g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	4.65% 3.37g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cassava	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13.4% 0.17mg	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	13.4% 53.6μg	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	45.4% 41mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cassava	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	22% 0.2mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	33% 0.76mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 1.2 times more Vitamin B5, 2.9 times more Vitamin E and 1.5 times more Vitamin K than Cassava.
• While 7 oz of Raw Cassava contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cassava provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 2.5 times more Iron and 1.6 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.3 times more Copper, 2.3 times more Magnesium, 3.7 times more Manganese and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cassava contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Sugars than Cassava.
• While 7 oz of Raw Cassava contain 8.9 times more Energy, 9.5 times more Carbohydrate, 2.6 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.