Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cherries, sour, canned, water pack, drained

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cherries, sour, canned, water pack, drained	6%	4%	90%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	16% 20.7g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	19% 14g	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	7.64% 5.54g	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	% 8.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.02g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	3.22% 0.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.17% 0.093mg	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	NA	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	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cherries, sour, canned, water pack, drained	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	NA	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	5.1% 0.12mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cherries, sour, canned, water pack, drained per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cherries, sour, canned, water pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B1, 2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 76 times more Vitamin C than Cherries, sour, canned, water pack, drained.
• While 7 oz of Cherries, sour, canned, water pack, drained contain 3 times more Vitamin B2 and 2.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cherries, sour, canned, water pack, drained have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cherries, sour, canned, water pack, drained:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.8 times more Manganese, 1.8 times more Phosphorus and 1.9 times more Potassium than Cherries, sour, canned, water pack, drained.
• Both Cooked Ripe Red Tomatoes and Cherries, sour, canned, water pack, drained contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Cherries, sour, canned, water pack, drained lack sufficient amounts of Magnesium
• Both Cooked Ripe Red Tomatoes as well as Cherries, sour, canned, water pack, drained lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cherries, sour, canned, water pack, drained contain 2.6 times more Carbohydrate, 2.8 times more Sugars, 2.1 times more Fructose and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Cherries, sour, canned, water pack, drained provide inadequate amounts of Energy and Protein in seven ounces.