tomatoes

Tomato

PRIMARY MICRO NUTRIENTS Iron, Potassium, Copper, Vitamins C, K and Biotin
SECONDARY MICRO NUTRIENTS Manganese, Phosphorus, Vitamins B2, B3, B4, B5, B6
NUTRITIONAL HIGHLIGHTS and NOTES High Lycopene content. Lycopene is a red carotene that is made more bio-available after cooking and food processing
FUNCTIONAL BENEFITS Carotenoid Lycopene functions: cancer protective (especially for breast, colon, lung, skin and prostate cancers), lowers risk of heart disease, cataracts and macular degeneration
PHYTONUTRIENTS Carotenoid Lutein –  anti-oxidant, promotes healthy eyesight and prevents macular degeneration and cataracts
PLANT FAMILY Nightshade. Related to: Bell Peppers, Potatoes, Eggplants
DANGERS Nightshade (Arthritis); Oxalate (Calcium binding and Kidney Stones); High Pesticide Residues
RDA Tomatoes, stewed % RDA
Nutrient Unit per 100g
Water g 3700 80.63 2.2%
Energy kcal 2600 79 3.0%
Protein g 90 1.96 2.2%
Total lipid (fat) g 87 2.68 3.1%
Carbohydrate, by difference g 224 13.05 5.8%
Fiber, total dietary g 38 1.7 4.5%
Sugars, total g
Minerals
Calcium, Ca mg 1000 26 2.6%
Iron, Fe mg 8 1.06 13.3%
Magnesium, Mg mg 420 15 3.6%
Phosphorus, P mg 700 38 5.4%
Potassium, K mg 470 247 52.6%
Sodium, Na mg 455
Zinc, Zn mg 11 0.18 1.6%
Copper, Cu mg 0.9 0.095 10.6%
Manganese, Mn mg 2.3 0.193 8.4%
Selenium, Se µg 55 1.2 2.2%
Vitamins
Vitamin C, total ascorbic acid mg 90 18.2 20.2%
Thiamin mg 1.2 0.108 9.0%
Riboflavin mg 1.3 0.08 6.2%
Niacin mg 16 1.11 6.9%
Pantothenic acid mg 5 0.256 5.1%
Vitamin B-6 mg 1.7 0.086 5.1%
Folate, total µg 400 11 2.8%
Choline, total mg
Betaine mg
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, IU IU 5000 666 13.3%
Vitamin E, total mg 15 0 0.0%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 0.0%

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

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