Comparing Nutrients in 100 grams Sweet Cherries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sweet Cherries	6%	3%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Sweet Cherries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	3.1% 4g	130g per day for Men 19-50 years
Sugars	17.7% 13g	3.43% 2.5g	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	7.4% 5.37g	1.8% 1.3g	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	% 6.6g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.9% 1.06g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Sweet Cherries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.96% 0.15mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.77% 0.049mg	6.08% 0.079mg	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% 4μg	3.25% 13μg	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	7.78% 7mg	25.3% 23mg	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	0.47% 0.07mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Cherries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.67% 0.06mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	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	4.5% 0.36mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	3.04% 0.07mg	4.57% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	2.16% 0.97μg	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% 21mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	6.53% 222mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sweet Cherries vs Cooked Ripe Red Tomatoes:

• Raw Sweet Cherries have 1.5 times more Vitamin B2 and 1.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 1.3 times more Vitamin B1, 3.5 times more Vitamin B3, 1.6 times more Vitamin B6, 3.3 times more Vitamin B9, 3.3 times more Vitamin C, 8 times more Vitamin E and 1.3 times more Vitamin K than Raw Sweet Cherries.
• Both Raw Sweet Cherries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sweet Cherries vs Cooked Ripe Red Tomatoes:

• Raw Sweet Cherries have 1.2 times more Magnesium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus and 2 times more Zinc than Raw Sweet Cherries.
• Both Raw Sweet Cherries and Cooked Ripe Red Tomatoes have similar amounts of Calcium, Copper, Potassium and Water per 100 g.
• Both Raw Sweet Cherries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sweet Cherries have 3.5 times more Energy, 13 times more Omega 3, 4 times more Carbohydrate, 5.1 times more Sugars, 4.1 times more Fructose and 3 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Sweet Cherries and Cooked Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Raw Sweet Cherries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.