Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Sugars, maple

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sugars, maple	0%	0%	100%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sugars, maple	Recommended Dietary Allowance
Energy	0.62% 18kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.59% 0.1g	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	70% 91g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	117% 85g	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	0% 0g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sugars, maple	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	0.75% 0.009mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	1% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	0.25% 0.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	0.23% 0.003mg	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	0% 0μg	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	0% 0mg	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	3.73% 0.56mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sugars, maple	Recommended Dietary Allowance
Calcium	1.1% 11mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	11% 0.099mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	192% 4.42mg	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	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	8.06% 274mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	55% 6.06mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.22% 8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Sugars, maple:

• Cooked Ripe Red Tomatoes have more Vitamin A, 4 times more Vitamin B1, 1.7 times more Vitamin B2, 13.3 times more Vitamin B3, 2.7 times more Vitamin B5, 26.3 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Sugars, maple.
• Both Cooked Ripe Red Tomatoes as well as Sugars, maple have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Sugars, maple:

• Cooked Ripe Red Tomatoes have 9.3 times more Phosphorus and 11.8 times more Water than Sugars, maple.
• While Sugars, maple contain 8.2 times more Calcium, 1.3 times more Copper, 2.4 times more Iron, 2.1 times more Magnesium, 42.1 times more Manganese, 1.3 times more Potassium, 1.6 times more Selenium and 43.3 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have more Fiber and 9.5 times more Protein than Sugars, maple.
• While Sugars, maple contain 19.7 times more Energy, 22.7 times more Carbohydrate and 34.1 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Sugars, maple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.