Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.62% 0.11g	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	8.54% 6.2g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	47% 425μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.3% 0.15mg	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	9.43% 37.7μg	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	7.06% 6.35mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	39% 46.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	18.3% 0.16mg	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	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	32.7% 0.75mg	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cooked Frozen Mixed Vegetables:

• Cooked Ripe Red Tomatoes have 7.1 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 8.9 times more Vitamin A, 2 times more Vitamin B1, 5.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B9 and 8.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cooked Frozen Mixed Vegetables:

• Cooked Ripe Red Tomatoes have 1.3 times more Potassium than Boiled and Drained Frozen Mixed Vegetables.
• While Boiled and Drained Frozen Mixed Vegetables contain 2.3 times more Calcium, 2.4 times more Magnesium, 3.6 times more Manganese, 1.8 times more Phosphorus, 3.2 times more Sodium and 3.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Frozen Mixed Vegetables have similar amounts of Copper, Iron and Water per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Frozen Mixed Vegetables contain 3.6 times more Energy, 9.5 times more Omega 3, 3.3 times more Carbohydrate, 1.3 times more Sugars, 6.3 times more Fiber and 3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.