Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Sour Cucumber Pickles

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	0.75% 22kcal	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	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.4% 0.067g	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	3.45% 4.5g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	2.9% 2.1g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	1.17% 0.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	1.37% 0.018mg	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	0.5% 2μg	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	2.2% 2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	2.2% 22mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	18.7% 0.17mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	0.95% 0.022mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	1.34% 45.6mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	160% 2397mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.05% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Sour Cucumber Pickles:

• Cooked Ripe Red Tomatoes have 2.4 times more Vitamin A, more Vitamin B1, 2.2 times more Vitamin B2, more Vitamin B3, 3.4 times more Vitamin B5, 8.8 times more Vitamin B6, 13 times more Vitamin B9, 22.8 times more Vitamin C and 6.2 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 16.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Sour Cucumber Pickles:

• Cooked Ripe Red Tomatoes have more Calcium, 1.7 times more Iron, 2.3 times more Magnesium, 9.5 times more Manganese, 2 times more Phosphorus, 9.5 times more Potassium and 7 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 109.8 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sour Cucumber Pickles have similar amounts of Copper and Water per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.8 times more Carbohydrate, 2.3 times more Sugars and 2.9 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 23 times more Omega 3 and 1.7 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.