Comparing Nutrients in 100 grams Tomatoes VS 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	0.62% 18kcal	0.38% 11kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	1.74% 2.26g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	1.46% 1.06g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	0.59% 0.33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	0.76% 0.038mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	0.69% 0.009mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	0.25% 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	15.2% 13.7mg	1.1% 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	3.6% 0.54mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sour Cucumber Pickles	Recommended Dietary Allowance
Calcium	1% 10mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	9.44% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	5% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	0.48% 0.011mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	0.68% 23mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	80.5% 1208mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.54% 94g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 4.2 times more Vitamin A, more Vitamin B1, 1.9 times more Vitamin B2, more Vitamin B3, 2.3 times more Vitamin B5, 8.9 times more Vitamin B6, 15 times more Vitamin B9, 13.7 times more Vitamin C and 6 times more Vitamin E than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 5.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Ripe Red Tomatoes have more Calcium, 2.8 times more Magnesium, 10.4 times more Manganese, 1.7 times more Phosphorus, 10.3 times more Potassium and 8.5 times more Zinc than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 1.4 times more Copper, 1.5 times more Iron and 241.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sour Cucumber Pickles have similar amounts of Water per 100 g.
• Both Raw Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.7 times more Carbohydrate, 2.5 times more Sugars and 2.7 times more Protein than Sour Cucumber Pickles.
• While Sour Cucumber Pickles contain 15.3 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sour Cucumber Pickles have similar amounts of Fiber per 100 g.
• Both Raw Ripe Red Tomatoes as well as Sour Cucumber Pickles have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.