Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Stewed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Stewed Tomatoes	9%	29%	62%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Stewed Tomatoes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	5.4% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	3.23% 1.03g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	9.8% 1.66g	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	20% 26g	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Stewed Tomatoes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	7.28% 65.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13% 0.17mg	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	5.46% 22μg	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	40% 36mg	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	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	Stewed Tomatoes	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	21% 0.19mg	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	26.3% 2.1mg	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	16.7% 0.38mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.32% 160g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin C than Stewed Ripe Red Tomatoes.
• While Stewed Ripe Red Tomatoes contain 1.4 times more Vitamin A, 3 times more Vitamin B1, 3.6 times more Vitamin B2, 2.1 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Stewed Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Stewed Ripe Red Tomatoes contain 2.4 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Selenium, 41.4 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Stewed Ripe Red Tomatoes have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Stewed Ripe Red Tomatoes contain 4.4 times more Energy, 24.4 times more Fat, 34.7 times more Saturated Fat, 19 times more Omega 3, 20 times more Omega 6, 3.3 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Stewed Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.