Comparing Nutrients in 7 ounces Tomatoes VS Jellies

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Jellies	0%	0%	100%

Macro Nutrients

	Tomatoes	Jellies	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	107% 139g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	140% 102g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	0.53% 0.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Jellies	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	0.45% 0.071mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	0.99% 3.97μg	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	30.2% 27mg	2% 1.8mg	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	7.14% 1.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Jellies	Recommended Dietary Allowance
Calcium	2% 20mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	2.43% 0.022mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	3.62% 145μg	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	6.7% 0.54mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	11.4% 0.26mg	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	6.8% 47.6mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Jellies per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes vs Jellies:

• 7 ounces of Tomatoes have more Vitamin A, 37 times more Vitamin B1, 16.5 times more Vitamin B3, 4 times more Vitamin B6, 7.5 times more Vitamin B9, 15.2 times more Vitamin C, more Vitamin E and 26.3 times more Vitamin K than Jellies.
• While 7 oz of Jellies contain 1.4 times more Vitamin B2 and 2.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of Jellies have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Jellies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Jellies:

• 7 ounces of Tomatoes have 5.4 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 4 times more Phosphorus, 4.4 times more Potassium and 3.2 times more Water than Jellies.
• While 7 oz of Jellies contain 6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Jellies contain similar levels of Manganese per seven ounces.
• 7 ounces of Jellies lack sufficient amounts of Copper, Magnesium, Phosphorus and Potassium
• Both Raw Ripe Red Tomatoes as well as Jellies lack sufficient amounts of Calcium, Fluoride, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Jellies contain 14.8 times more Energy, 18 times more Carbohydrate and 19.5 times more Sugars than Raw Ripe Red Tomatoes.
• Both Tomatoes and Jellies offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes provide inadequate amounts of Energy
• Both Raw Ripe Red Tomatoes as well as Jellies provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.