Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Medjool Dates	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.31% 0.3g	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	114% 149g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	182% 132g	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	87.6% 63.5g	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	% 67g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.05g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	35% 13.3g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Medjool Dates	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	38% 0.49mg	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	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Medjool Dates	Recommended Dietary Allowance
Calcium	2.2% 22mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	80% 0.72mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	25.5% 0.59mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	40.6% 1381mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	5.06% 187g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Medjool Dates per 7 oz

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

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

• 7 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A and more Vitamin C than Medjool Dates.
• While 7 oz of Medjool Dates contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B3, 6.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Medjool Dates provide similar amounts of Vitamin B9 and Vitamin K per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Medjool Dates have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 4.4 times more Water than Medjool Dates.
• While 7 oz of Medjool Dates contain 5.8 times more Calcium, 4.8 times more Copper, 1.3 times more Iron, 6 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 3.2 times more Potassium and 3.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Medjool Dates contain 15.4 times more Energy, 18.7 times more Carbohydrate, 26.7 times more Sugars, 24.4 times more Fructose, 9.6 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein