Tomato
Description
Tomato, the red, mildly acid pulpy fruit of the perennial vine plant Lycopersicon esculentrum. Commonly used as a vegetable, it is a very good source of provitamin A carotenoids and vitamin C; it is also a fair to good source of potassium, copper, and vitamin K.
Available all year long, with peak supplies from May through July.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 24 | 30 | 34 |
| Protein: | 1.09 | 1.34 | 1.04 gm |
| Carbohydrates: | 5.34 | 6.76 | .21 gm |
| Fiber: | .57 | .92 | 8.26 gm |
| Total fats: | .26 | .32 | .58 gm |
| Saturated fats: | .037 | .046 | 8 gm |
| Unsaturated fats: | .146 | .179 | .030 gm |
| Cholesterol: | 0 | 0 | .031 mg |
1. Raw - 1 tomato, 123 grams
2. Boiled - 1/2 cup, 120 grams
3. Canned, Juice Packed - 1/2 cup, 131 grams
| 4 | 5 | 6 | |
| Calories: | 34 | 59 | 18 |
| Protein: | 1.19 | 1.77 | .82 gm |
| Carbohydrates: | 8.26 | 10.4 | 4.34 gm |
| Fiber: | .54 | .48 | .42 gm |
| Total fats: | .18 | 2.21 | .09 gm |
| Saturated fats: | .026 | .400 | .013 gm |
| Unsaturated fats: | .101 | 1.148 | .049 gm |
| Cholesterol: | 0 | 0 | 0 mg |
4. Canned, Stewed - 1/2 cup, 128 grams
5. Stewed - 1 cup, 101 grams
6. With Green Chili, Canned - 1/2 cup, 120 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | 1394 | 1623 | 757 IU |
| Thiamine: | .074 | .085 | .073 mg |
| Vitamin B-2: | .062 | .072 | .037 mg |
| Vitamin B-6: | .059 | .043 | - mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | - | - | - mcg |
| Niacin: | .738 | .859 | .884 mg |
| Pantothenic Acid: | .304 | .353 | - mg |
| Folic acid: | 11.5 | 11.3 | - mcg |
| Vitamin C: | 21.6 | 25.1 | 19.4 mg |
| Vitamin E: | - | - | - IU |
1. Raw - 1 tomato, 123 grams
2. Boiled - 1/2 cup, 120 grams
3. Canned, Juice Packed - 1/2 cup, 131 grams
| 4 | 5 | |
| Vitamin A: | 710 | 1017 IU |
| Thiamine: | .059 | .067 mg |
| Vitamin B-2: | .045 | .064 mg |
| Vitamin B-6: | - | .031 mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | - | - mcg |
| Niacin: | .914 | .750 mg |
| Pantothenic Acid: | - | .209 mg |
| Folic acid: | - | 9.9 mcg |
| Vitamin C: | 17.0 | 14.8 mg |
| Vitamin E: | - | - IU |
4. Canned, Stewed - 1/2 cup, 128 grams
5. Stewed - 1 cup, 101 grams
| 6 | USRDA | |
| Vitamin A: | 468 | 5000 IU |
| Thiamine: | .041 | 1.7 mg |
| Vitamin B-2: | .023 | 1.7 mg |
| Vitamin B-6: | - | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .768 | 20 mg |
| Pantothenic Acid: | - | 10 mg |
| Folic acid: | - | 400 mcg |
| Vitamin C: | 7.5 | 60 mg |
| Vitamin E: | - | 30 IU |
6. With Green Chili, Canned - 1/2 cup, 120 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 8 | 10 | 34 mg |
| Copper: | .095 | .116 | .136 mg |
| Iron: | .59 | .72 | .61 mg |
| Magnesium: | 14 | 17 | 15 mg |
| Manganese: | .150 | .184 | - mg |
| Phosphorus: | 29 | 35 | 31 mg |
| Potassium: | 254 | 312 | 329 mg |
| Selenium: | - | - | - mcg |
| Sodium: | 10 | 13 | 285 mg |
| Zinc: | .13 | .16 | .21 mg |
1. Raw - 1 tomato, 123 grams
2. Boiled - 1/2 cup, 120 grams
3. Canned, Juice Packed - 1/2 cup, 131 grams
| 4 | 5 | |
| Calcium: | 42 | 19 mg |
| Copper: | .143 | .069 mg |
| Iron: | .93 | .78 mg |
| Magnesium: | 15 | 13 mg |
| Manganese: | - | .109 mg |
| Phosphorus: | 25 | 32 mg |
| Potassium: | 307 | 170 mg |
| Selenium: | - | - mcg |
| Sodium: | 325 | 374 mg |
| Zinc: | .21 | .17 mg |
4. Canned, Stewed - 1/2 cup, 128 grams
5. Stewed - 1 cup, 101 grams
| 6 | USRDA | |
| Calcium: | 24 | 1000 mg |
| Copper: | .108 | 2 mg |
| Iron: | .31 | 18 mg |
| Magnesium: | 13 | 400 mg |
| Manganese: | - | n/a mg |
| Phosphorus: | 17 | 1000 mg |
| Potassium: | 129 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 481 | n/a mg |
| Zinc: | .16 | 15 mg |
6. With Green Chili, Canned - 1/2 cup, 120 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .009 | .010 | .008 gm |
| Threonine: | .027 | .034 | .026 gm |
| Isoleucine: | .026 | .032 | .025 gm |
| Leucine: | .041 | .049 | .038 gm |
| Lysine: | .041 | .049 | .038 gm |
| Methionine: | .010 | .012 | .009 gm |
| Cysteine: | .015 | .017 | .013 gm |
| Phenylalanine: | .028 | .035 | .028 gm |
| Tyrosine: | .018 | .023 | .018 gm |
| Valine: | .028 | .035 | .026 gm |
| Arginine: | .027 | .032 | .025 gm |
| Histidine: | .016 | .020 | .016 gm |
| Alanine: | .031 | .038 | .030 gm |
| Aspartic acid: | .151 | .186 | .144 gm |
| Glutamic acid: | .402 | .494 | .384 gm |
| Glycine: | .027 | .034 | .026 gm |
| Proline: | .021 | .025 | .020 gm |
| Serine: | .030 | .036 | .028 gm |
1. Raw - 1 tomato, 123 grams
2. Boiled - 1/2 cup, 120 grams
3. Canned, Juice Packed - 1/2 cup, 131 grams
| 4 | 5 | 6 | |
| Tryptophan: | .009 | .202 | - gm |
| Threonine: | .029 | .052 | - gm |
| Isoleucine: | .028 | .063 | - gm |
| Leucine: | .044 | .102 | - gm |
| Lysine: | .044 | .048 | - gm |
| Methionine: | .010 | .023 | - gm |
| Cysteine: | .015 | .026 | - gm |
| Phenylalanine: | .031 | .074 | - gm |
| Tyrosine: | .020 | .045 | - gm |
| Valine: | .031 | .068 | - gm |
| Arginine: | .028 | .057 | - gm |
| Histidine: | .018 | .035 | - gm |
| Alanine: | .033 | .062 | - gm |
| Aspartic acid: | .164 | .152 | - gm |
| Glutamic acid: | .436 | .704 | - gm |
| Glycine: | .029 | .053 | - gm |
| Proline: | .022 | .144 | - gm |
| Serine: | .032 | .079 | - gm |
4. Canned, Stewed - 1/2 cup, 128 grams
5. Stewed - 1 cup, 101 grams
6. With Green Chili, Canned - 1/2 cup, 120 grams
References
Kreutner, Patricia A. Nutrition In Perspective. Prentice-Hall: Englewood Cliffs. 1980.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
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