Comparing Nutrients in 7 ounces Tomatoes VS Canned Strawberries, Heavy Syrup

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.88% 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	36% 46.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	59.8% 43.3g	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	3.75% 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	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	0.71% 0.11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.48% 0.097mg	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	14% 55.6μg	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	70% 63mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	2% 20mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	14% 0.13mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	17.3% 0.4mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.04% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Canned Strawberries, Heavy Syrup:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.8 times more Vitamin B1, 10.4 times more Vitamin B3, 1.6 times more Vitamin B6, 2.8 times more Vitamin E and 5.3 times more Vitamin K than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.8 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Canned Strawberries, Heavy Syrup:

• Raw Ripe Red Tomatoes have 1.4 times more Magnesium, 2 times more Phosphorus, 2.8 times more Potassium, 1.9 times more Zinc and 1.3 times more Water than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.3 times more Calcium, 1.8 times more Iron and 1.8 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Heavy Syrup Pack Canned Strawberries have similar amounts of Copper per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.6 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 5.1 times more Energy, 18 times more Omega 3, 6 times more Carbohydrate, 8.3 times more Sugars and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.