Comparing Nutrients in 100 calories Tomatoes VS Sour Cucumber Pickles

Weight per 100 calories

• Tomatoes: 556g
• Sour Cucumber Pickles: 909g

Tomatoes have 1.6 times more energy per 100g than Sour Cucumber Pickles. It has very low energy density when compared to other foods. Sour Cucumber Pickles having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Sour Cucumber Pickles?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sour Cucumber Pickles	11%	15%	74%

Macro Nutrients

	Tomatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16% 20.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	13.3% 9.64g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	28.7% 11g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	26% 233μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	2.27% 9.1μg	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	84.6% 76mg	10% 9.1mg	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	20% 3mg	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	356% 427μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	86% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	8.66% 36.4mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	4.35% 0.1mg	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	19% 133mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	732% 10982mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	14% 525g	23% 855g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Sour Cucumber Pickles:

• Raw Ripe Red Tomatoes have 2.6 times more Vitamin A, more Vitamin B1, more Vitamin B3, 1.4 times more Vitamin B5, 5.4 times more Vitamin B6, 9.2 times more Vitamin B9, 8.4 times more Vitamin C and 3.7 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 9.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sour Cucumber Pickles have similar amounts of Vitamin B2 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Sour Cucumber Pickles:

• Raw Ripe Red Tomatoes have more Calcium, 1.7 times more Magnesium, 6.3 times more Manganese, 6.3 times more Potassium and 5.2 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 2.4 times more Copper, 2.4 times more Iron, 395.3 times more Sodium and 1.6 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sour Cucumber Pickles have similar amounts of Phosphorus per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Omega 6, 1.5 times more Sugars and 1.6 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 1.6 times more Fat, 3 times more Saturated Fat, 25.1 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sour Cucumber Pickles have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.