Tomatoes

Tomatoes

Thought to have originated from South America, tomatoes were brought by Spanish explorers to Europe in the 1500’s.

Most notable for their high levels of the powerful antioxidant lycopene, the best way to unlock the the benefits of this heart-helping and cancer-fighting phytonutrient is to cook tomatoes and enjoy with healthy fat to aid absorption.

Glycemic Index=15
Glycemic Load=1
Antioxidant Score (ORAC)=546 and 406

*Tomatoes, plum (546) and tomatoes, cooked (406)

The Benefits

*Excellent Source of: Vitamin A, Vitamin C
*Good Source of: Vitamin K
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Molds, No Citrus, No Tubers, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Soy, No Dairy, No Poultry, No Seeds, No Legumes, No Yeast, No Peanuts, No Grains, No Corn

Selecting and Storing

Choose firm, well-shaped tomatoes that are fragrant and richly colored (for their variety). They should be free from blemishes, heavy for their size and give slightly to pressure. Ripe tomatoes should be stored at room temperature and used within a few days, as cold temperatures make the flesh pithy.

Nutrition Information(amounts per serving)

Serving Size: 1-medium TOMATOES,RED,RIPE,RAW,YEAR RND AVERAGE

OMEGA-6 / OMEGA-3 RATIO: 24

Calories: 22

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.25 g	*
Saturated Fat	0.03 g	*
Monosaturated Fat	0.04 g	*
Polyunsaturated Fat	0.1 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	4 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	4.8 g	*
Sugars	3.2 g	*
Fiber	1.5 g	*
Protein	1.1 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1024.6 IU	20%
Vitamin C	15.6mg	26%
Vitamin D	0 IU	0%
Vitamin E	0.66 IU	2%
Vitamin B6	0.1 mg	5%
Vitamin B12	0 mcg	0%
Vitamin K	9.7 mg	12%
Folate	18.4 mcg	5%
Niacin	0.73 mg	4%
Riboflavin	0.02 mg	1%
Thiamin	0.05 mg	3%
MINERALS
Calcium	12.3 mg	1%
Copper	0.07 mg	4%
Iron	0.33 mg	2%
Magnesium	13.5 mg	3%
Manganese	0.14 mg	7%
Phosphorous	29.5 mg	3%
Potassium	291.5 mg	8%
Selenium	0 mcg	0%
Sodium	6.2 mg	0%
Zinc	0.21 mg	1%
PHYTONUTRIENTS
Alpha-carotene	124.2 mcg
Beta-carotene	552.3 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	151.3 mcg
Lycopene	3164.8 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).