Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Papayas

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Papayas	4%	5%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Papayas	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.13% 0.022g	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	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	21.4% 15.5g	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	10.2% 7.4g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	1.67% 0.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Papayas	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	10.4% 93μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	3.8% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.8% 0.075mg	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	18.4% 73.4μg	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	134% 121mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Papayas	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	9.92% 0.089mg	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	6.2% 0.5mg	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	3.45% 0.079mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.72% 175g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.9 times more Vitamin E than Papayas.
• While 7 oz of Raw Papayas contain 2 times more Vitamin A, 1.5 times more Vitamin B5, 2.8 times more Vitamin B9 and 2.7 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Papayas provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Papayas have insufficient amounts of Vitamin B1
• Both Cooked Ripe Red Tomatoes as well as Raw Papayas have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 1.7 times more Copper, 2.7 times more Iron, 2.6 times more Manganese and 2.8 times more Phosphorus than Papayas.
• While 7 oz of Raw Papayas contain 1.8 times more Calcium and 2.3 times more Magnesium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Papayas contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• 7 ounces of Papayas lack sufficient amounts of Manganese and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Raw Papayas lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Papayas contain 23.5 times more Omega 3, 2.7 times more Carbohydrate, 3.1 times more Sugars, 2.8 times more Fructose and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Ripe Red Tomatoes as well as Raw Papayas provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.