Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Gooseberries, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Gooseberries, canned, light syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5% 145kcal	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	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.1% 0.19g	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	28.6% 37.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Gooseberries, canned, light syrup pack, solids and liquids	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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	1.9% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	1.83% 0.024mg	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	1.5% 5.95μg	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	22% 20mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Gooseberries, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	48% 0.43mg	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	8.2% 0.65mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	15.3% 0.35mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Gooseberries, canned, light syrup pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Gooseberries, canned, light syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Gooseberries, canned, light syrup pack, solids and liquids:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A, 1.8 times more Vitamin B1, 3.5 times more Vitamin B3, 6.6 times more Vitamin B6, 4.3 times more Vitamin B9 and 2.3 times more Vitamin C than Gooseberries, canned, light syrup pack, solids and liquids.
• While 7 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 2.4 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Gooseberries, canned, light syrup pack, solids and liquids provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Cooked Ripe Red Tomatoes as well as Gooseberries, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Gooseberries, canned, light syrup pack, solids and liquids:

• 7 ounces of Cooked Ripe Red Tomatoes have 2.1 times more Iron, 1.5 times more Magnesium, 4 times more Phosphorus and 2.8 times more Potassium than Gooseberries, canned, light syrup pack, solids and liquids.
• While 7 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 2.9 times more Copper and 1.7 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Gooseberries, canned, light syrup pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Gooseberries, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Gooseberries, canned, light syrup pack, solids and liquids contain 4.1 times more Energy, 4.7 times more Carbohydrate and 3.4 times more Fiber than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Cooked Ripe Red Tomatoes as well as Gooseberries, canned, light syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.