Comparing Nutrients in 7 ounces Watermelon VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Watermelon	7%	4%	89%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Watermelon	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	17% 12.3g	6.8% 4.94g	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	9.2% 6.67g	3.6% 2.6g	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	% 3.14g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 0g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Watermelon	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	6.17% 55.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.46% 0.065mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	12% 0.16mg	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	1.5% 5.95μg	6.45% 25.8μg	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	18% 16mg	50.3% 45.2mg	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	0.66% 0.099mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watermelon	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.074% 2.98μg	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	5.95% 0.48mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	3.28% 0.075mg	9.06% 0.21mg	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	3.1% 22mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Watermelon vs Cooked Ripe Red Tomatoes:

• Raw Watermelon has 1.7 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Vitamin B3, 1.8 times more Vitamin B6, 4.3 times more Vitamin B9, 2.8 times more Vitamin C, 11.2 times more Vitamin E and 28 times more Vitamin K than Raw Watermelon.
• Both Raw Watermelon and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B1 and Vitamin B2 per 7 oz.
• Both Raw Watermelon as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Watermelon vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 1.6 times more Calcium, 1.8 times more Copper, 2.8 times more Iron, 2.8 times more Manganese, 2.5 times more Phosphorus, 1.9 times more Potassium and 1.4 times more Zinc than Raw Watermelon.
• Both Raw Watermelon and Cooked Ripe Red Tomatoes have similar amounts of Magnesium and Water per 7 oz.
• Both Raw Watermelon as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Watermelon has 1.7 times more Energy, 1.9 times more Carbohydrate, 2.5 times more Sugars and 2.6 times more Fructose than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Fiber and 1.6 times more Protein than Raw Watermelon.
• Both Raw Watermelon as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.