Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Prickly Pears	Recommended Dietary Allowance
Energy	0.62% 18kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Prickly Pears	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	4.6% 0.06mg	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	3.25% 13μg	1.5% 6μg	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	25.3% 23mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Prickly Pears	Recommended Dietary Allowance
Calcium	1.1% 11mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.9% 0.08mg	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	8.5% 0.68mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	NA	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	4% 28mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.37% 87.6g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Prickly Pears.
• While Raw Prickly Pears contain 2.7 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Prickly Pears have similar amounts of Vitamin B3 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Raw Prickly Pears have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Prickly Pears:

• Cooked Ripe Red Tomatoes have 2.3 times more Iron than Raw Prickly Pears.
• While Raw Prickly Pears contain 5.1 times more Calcium and 9.4 times more Magnesium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Prickly Pears have similar amounts of Copper, Phosphorus, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 1.3 times more Protein than Raw Prickly Pears.
• While Raw Prickly Pears contain 2.3 times more Energy, 11.5 times more Omega 3, 4.4 times more Omega 6, 2.4 times more Carbohydrate and 5.1 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Prickly Pears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.