Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Endive

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Endive	25%	9%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Endive	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.88% 0.15g	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	5.1% 6.65g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	0.68% 0.5g	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	16% 6.15g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Endive	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	24% 214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.05% 0.04mg	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	70.4% 282μg	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	14.3% 13mg	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	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	382% 458μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Endive	Recommended Dietary Allowance
Calcium	2.2% 22mg	10.3% 103mg	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	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	36.2% 0.83mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.03% 186g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B3, 4 times more Vitamin B6, 3.5 times more Vitamin C and 1.3 times more Vitamin E than Endive.
• While 7 oz of Raw Endive contain 4.5 times more Vitamin A, 2.2 times more Vitamin B1, 3.4 times more Vitamin B2, 7 times more Vitamin B5, 10.9 times more Vitamin B9 and 82.5 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 Endive have insufficient amounts of Vitamin B6
• Both Cooked Ripe Red Tomatoes as well as Raw Endive have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Endive contain 4.7 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 4 times more Manganese, 1.4 times more Potassium and 5.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Endive contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Raw Endive lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 10 times more Sugars than Endive.
• While 7 oz of Raw Endive contain 4.4 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Endive offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Raw Endive provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.