Comparing Nutrients in 7 ounces Tomatoes VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Strawberries	7%	7%	86%

Macro Nutrients

	Tomatoes	Strawberries	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.05% 0.18g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	13.4% 9.7g	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	6.68% 4.84g	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	% 3.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.93g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	2.37% 1.33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Strawberries	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	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	1.26% 0.38μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	12% 47.6μg	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	130% 117mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Strawberries	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	10.6% 0.095mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0.22% 8.73μg	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	10% 0.81mg	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	33.3% 0.77mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.93% 304mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.88% 180g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B6, 2.5 times more Vitamin B7, 1.9 times more Vitamin E and 3.6 times more Vitamin K than Raw Strawberries.
• While Raw Strawberries contain 1.4 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Strawberries have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Strawberries have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Strawberries:

• Raw Ripe Red Tomatoes have 1.2 times more Copper, 1.5 times more Potassium and 1.2 times more Zinc than Raw Strawberries.
• While Raw Strawberries contain 1.6 times more Calcium, 1.5 times more Iron and 3.4 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Strawberries have similar amounts of Magnesium, Phosphorus and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Strawberries have insufficient amounts of Fluoride and Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Protein than Raw Strawberries.
• While Raw Strawberries contain 1.8 times more Energy, 21.7 times more Omega 3, 2 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fructose and 1.7 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.