Comparing Nutrients in 100 grams Strawberries VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Strawberries	7%	7%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Strawberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.1% 32kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	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	5.9% 7.68g	3.1% 4g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	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	3.37% 2.44g	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	% 2g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Strawberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.39mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	6.08% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0.63% 0.19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6% 24μg	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	65.3% 58.8mg	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	1.93% 0.29mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Strawberries	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	8.33% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	5.13% 0.41mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	16.8% 0.39mg	4.57% 0.11mg	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	3.43% 24mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.46% 91g	2.55% 94g	3700g per day for Men 19-50 years

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

• Raw Strawberries have 1.8 times more Vitamin B9 and 2.6 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6, 1.9 times more Vitamin E and 1.3 times more Vitamin K than Raw Strawberries.
• Both Raw Strawberries and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Raw Strawberries 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 Strawberries vs Cooked Ripe Red Tomatoes:

• Raw Strawberries have 1.5 times more Calcium, 1.4 times more Magnesium and 3.7 times more Manganese than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Copper, 1.7 times more Iron and 1.4 times more Potassium than Raw Strawberries.
• Both Raw Strawberries and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Zinc and Water per 100 g.
• Both Raw Strawberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Strawberries have 1.8 times more Energy, 32.5 times more Omega 3, 1.9 times more Carbohydrate, 2 times more Sugars, 1.9 times more Fructose and 2.9 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Protein than Raw Strawberries.
• Both Raw Strawberries as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.