Comparing Nutrients in 100 grams Cooked Arrowhead with Salt VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Arrowhead with Salt	22%	1%	77%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Cooked Arrowhead with Salt	Yellow Tomatoes	Recommended Dietary Allowance
Energy	2.7% 78kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.4% 16g	2.3% 2.98g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	1.84% 0.7g	38g per day for Men 19-50 years
Protein	8% 4.5g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Arrowhead with Salt	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	4.3% 0.056mg	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	2.25% 9μg	7.5% 30μg	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	0.33% 0.3mg	10% 9mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Arrowhead with Salt	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	0.7% 7mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	11.2% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	15% 1.2mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	12.4% 0.29mg	5.2% 0.12mg	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	28% 197mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	26% 881mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.58% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Arrowhead with Salt VS Yellow Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Arrowhead with Salt versus 100 g of Yellow Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Arrowhead with Salt vs Yellow Tomatoes:

• 100 grams of Cooked Arrowhead with Salt have 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 4.1 times more Vitamin B5 and 3.7 times more Vitamin B6 than Yellow Tomatoes.
• While 100 g of Raw Yellow Tomatoes contain 3.3 times more Vitamin B9 and 30 times more Vitamin C than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Yellow Tomatoes provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Cooked Arrowhead with Salt have insufficient amounts of Vitamin C
• Both Boiled and Drained Arrowhead with Salt as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Arrowhead with Salt vs Yellow Tomatoes:

• 100 grams of Cooked Arrowhead with Salt have 1.3 times more Copper, 2.5 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 5.5 times more Phosphorus, 3.4 times more Potassium and 11 times more Sodium than Yellow Tomatoes.
• While 100 g of Raw Yellow Tomatoes contain 1.3 times more Zinc than Boiled and Drained Arrowhead with Salt.
• Both Cooked Arrowhead with Salt and Yellow Tomatoes contain similar levels of Water per 100 grams.
• Both Boiled and Drained Arrowhead with Salt as well as Raw Yellow Tomatoes lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Arrowhead with Salt have 5.2 times more Energy, 5.4 times more Carbohydrate and 4.6 times more Protein than Yellow Tomatoes.
• 100 grams of Yellow Tomatoes provide inadequate amounts of Energy and Protein