Comparing Nutrients in 7 ounces Tomatoes VS Loquats

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Loquats	3%	3%	94%

Macro Nutrients

	Tomatoes	Loquats	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.9% 0.15g	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	18.5% 24g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Loquats	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.3% 0.2mg	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	6.95% 27.8μg	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	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Loquats	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	12.8% 0.29mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.65% 172g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin B1, 3.3 times more Vitamin B3 and 13.7 times more Vitamin C than Raw Loquats.
• While Raw Loquats contain 1.8 times more Vitamin A, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Loquats have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Loquats have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Loquats:

• Raw Ripe Red Tomatoes have 1.5 times more Copper and 3.4 times more Zinc than Raw Loquats.
• While Raw Loquats contain 1.6 times more Calcium, 1.3 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Loquats have similar amounts of Iron, Magnesium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2 times more Protein than Raw Loquats.
• While Raw Loquats contain 2.6 times more Energy, 3.1 times more Carbohydrate and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Loquats have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.