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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sweet Cucumber Pickles	3%	4%	93%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sweet Cucumber Pickles	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	6.23% 181kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.54% 0.091g	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	32.3% 42g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	50% 36.3g	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	24% 17.5g	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	% 18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.06% 1.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sweet Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	1.43% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	3.66% 0.048mg	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	1.54% 1.4mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	78% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sweet Cucumber Pickles	Recommended Dietary Allowance
Calcium	2.2% 22mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	6.17% 0.056mg	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	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	5.6% 0.13mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	5.84% 198mg	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	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.1% 151g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B1, 4.6 times more Vitamin B3, 2.5 times more Vitamin B5, 3.3 times more Vitamin B6, 13 times more Vitamin B9, 32.6 times more Vitamin C and 1.6 times more Vitamin E than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 1.6 times more Vitamin A, 1.4 times more Vitamin B2 and 16.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sweet 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 Sweet Cucumber Pickles:

• Cooked Ripe Red Tomatoes have 2.7 times more Copper, 2.7 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium and 1.2 times more Water than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 5.5 times more Calcium and 41.5 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Sweet Cucumber Pickles have similar amounts of Zinc per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Sweet Cucumber Pickles have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 1.6 times more Protein than Sweet Cucumber Pickles.
• While Sweet Cucumber Pickles contain 5.1 times more Energy, 30 times more Omega 3, 5.3 times more Carbohydrate, 7.3 times more Sugars, 6.7 times more Fructose and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sweet Cucumber Pickles have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.