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Super Foods that Heal - TOMATOES

Written by Toma Grubb

Thursday, 23 November 2006

TOMATOES

Health Benefits of Tomatoes

Tomatoes are loved for their fresh taste and the versatile role they play in cooking. But research indicates there may be another reason to love them — they're loaded with lycopene (LY-ko-pene). Lycopene is a plant chemical (phytochemical) that gives tomatoes their red color. It also appears to offer potential health benefits. Tomatoes contain many nutrients, among them vitamins C and B complex and the minerals iron and potassium. Also in the mix are carotenoids (kuh-ROT-uh-noids). These include lycopene and beta-carotene, which are converted into vitamin A by your body.

Lycopene gets high marks from researchers for its apparently potent antioxidant properties. Antioxidants are thought to neutralize harmful substances in the body called free radicals. These molecules, which result from normal cell metabolism as well as other causes, may increase your risk of cancer and cardiovascular disease.

Fresh tomatoes are loaded with lycopene, but cooking tomatoes makes lycopene easier for your body to use. For instance, your body will absorb five times more lycopene through tomato sauce than through an equivalent amount of fresh tomatoes. Evidently, heat breaks down tomato cell walls to free lycopene that otherwise would pass through your digestive system.

TOMATO

Nutrition Facts

serving size: servings: 11.0

Calories per serving:

calories 16.38;Calories from fat 0.2

% daily value*

Total Fat 0.2

Saturated Fat 0.0

Trans Fat 0.00 g

Polyunsaturated Fat 0.12 g

Monounsaturated fat 0.05 g

Cholesterol 0.00 mg

Sodium 4.55 mg

Potassium 215.67 mg

Total Carbohydrate 3.57 g

Net Carbohydrate 2.47 g

Dietary fiber 1.09 g

Sugars 2.39 g

Protien 0.80 g

Vitamin A 758.03 Vitamin C 11.56 mg

Calcium 9.10 mg Iron 0.25 mg

Actual values are used in this label instead of % of DRV

Total Protien 16.77%
Total Carbohydrate 74.66%
Total Fat 8.57%

Serves 1.0    •
16.38 Calories per serving. •    PCF Ratio: 17-75-9
Protein per serving: 0.80 g g    •    Carbohydrate per serving: 3.57 g g    •

Fat per serving: 0.18 g g

Ingredients:
1 whole - TOMATO, RED, RIPE, RAW, year round avg (2.4'' dia)

Recipe Directions:

Complete Nutrient Analysis:

Nutrient
Calories 16.38	Food Energy (kj) 68.53 kj
Protein (g) 0.80 g	Calories from Protein 2.75	% Calories from Protein 16.77
Carbohydrates (g) 3.57 g	Calories from Carbohydrates 12.23	% Calories from Carbohydrates 74.66
Est. Net Carbs (g) 2.47 g	Starch (g)* 0.00 g	Sugars (g) 2.39 g
Glucose (g)* 1.14 g	Fructose (g)* 1.25 g	Galactose (g)* 0.00 g
Sucrose (g)* 0.00 g	Lactose (g)* 0.00 g	Maltose (g)* 0.00 g
Dietary Fiber (g) 1.09 g
Total Fat (g) 0.18 g	Calories from Fat 1.40	% Calories from Fat 8.57
Saturated Fat (g) 0.04 g
Trans Fat (g) 0.00 g	Trans-Monoenoic Fat (g)0.00 g	Trans-Polyenoic Fat (g) 0.00 g
Monounsaturated Fat (g) 0.05 g	Polyunsaturated Fat (g) 0.12 g	Omega-3 (g) 0.00 g
Omega-6 (g) 0.07 g
Cholesterol (mg) 0.00 mg	Ash (g) 0.45 g	Water (g) 85.99 g
Alcohol (g) 0.00 g	Calories From Alcohol 0.00	% Calories from Alcohol 0.00

Vitamins

Vit-A IU 758.03	Vit-B1 Thiamine (mg) 0.03 mg
Vit-B2 Riboflavin (mg) 0.02 mg	Vit-B3 Niacin (mg) 0.54 mg
Vit-B5 Pantothenic Acid (mg) 0.08 mg	Vit-B6 Pyridoxine (mg) 0.07 mg
Total Folate (mcg) 13.65 mcg	Folate, Food (mcg) 13.65 mcg
Folic Acid (mcg) 0.00 mcg	Folate, DFE (mcg_DFE) 13.65 mcg_DFE
Vit-B12 Cyanocobalami (mcg) 0.00 mcg	Vit-H (mcg) Biotin* 0.00 mcg
Vit-C (mg) 11.56 mg	Vit-D (IU)* 0.00 IU
Tocopherol, Alpha (mg) 0.49 mg	Tocopherol, Beta (mg)* 0.01 mg
Tocopherol, Gamma (mg)* 0.11 mg	Tocopherol, Delta (mg)* 0.00 mg
Vit-E (IU)* 0.00 IU	Vit-K (mcg) 7.19 mcg

Minerals

Calcium (mg) 9.10 mg	Magnesium (mg) 10.01 mg	Phosphorus (mg) 21.84 mg
Potassium (mg) 215.67 mg	Sodium (mg) 4.55 mg	Chloride (mg)* 0.00 mg
Chromium (mcg)* 0.00 mcg	Copper (mg) 0.05 mg	Fluroide (mg)* 0.00 mg
Iodine (mcg)* 0.00 mcg	Iron (mg) 0.25 mg	Manganese (mg) 0.10 mg
Molybdenum (mcg)* 0.00 mcg	Selenium (mcg) 0.00 mcg	Zinc (mg) 0.15 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg	Phytosterols (mg)* 6.37 mg	Stigmasterol (mg)* 0.00 mg
Campesterol (mg)* 0.00 mg	Beta-sitosterol (mg)* 0.00 mg	Vit-A (mcg_RAE) 38.22 mcg_RAE
Retinol (mcg) 0.00 mcg	Carotene, beta (mcg) 408.59 mcg	Carotene, alpha (mcg) 91.91 mcg
Cryptoxanthin, beta (mcg) 0.00 mcg	Lycopene (mcg) 2341.43 mcg	Lutein+zeaxanthin (mcg) 111.93 mcg

Amino Acids

Histidine (g)*0.01 g	Isoleucine (g)*0.02 g	Leucine (g)*0.03 g
Lysine (g)*0.03 g	Methionine (g)*0.01 g	Phenylalanine (g)*0.02 g
Threonine (g)*0.02 g	Tryptophan (g)*0.01 g	Valine (g)*0.02 g
Alanine (g)*0.02 g	Arginine (g)*0.02 g	Aspartic acid (g)*0.11 g
Cystine (g)*0.01 g	Glutamic acid (g)*0.28 g	Glycine (g)*0.02 g
Hydroxyproline (g)*0.00 g	Proline (g)*0.02 g	Serine (g)*0.02 g
Tyrosine (g)*0.01 g

Fatty Acids

Saturated Fatty Acids
FA 4:0 (g)0.00 g	FA 6:0 (g)0.00 g	FA 8:0 (g)0.00 g
FA 10:0 (g)0.00 g	FA 12:0 (g)0.00 g	FA 13:0 (g)*0.00 g
FA 14:0 (g)0.00 g	FA 15:0 (g)*0.00 g	FA 16:0 (g)0.02 g
FA 17:0 (g)*0.00 g	FA 18:0 (g)0.01 g	FA 20:0 (g)*0.00 g
FA 22:0 (g)*0.00 g	FA 24:0 (g)*0.00 g
Monounsaturated Fatty	Acids	The good fats
FA 14:1 (g)*0.00 g	FA 15:1 (g)*0.00 g	FA 16:1 undifferentiated (g)0.00 g
FA 16:1 c (g)*0.00 g	FA 16:1 t (g)*0.00 g	FA 17:1 (g)*0.00 g
FA 18:1 undifferentiated (g)0.03 g	FA 18:1 c (g)*0.00 g	FA 18:1 t (g)*0.00 g
FA 20:1 (g)0.00 g	FA 22:1 undifferentiated (g)0.00 g	FA 22:1 c (g)*0.00 g
FA 24:1 c (g)*0.00 g
Polyunsaturated Fatty	Acids	More good fats
FA 18:2 undifferentiated (g)0.07 g	FA 18:2 n-6 c,c (g)*0.00 g	FA 18:2 i (g)*0.00 g
FA 18:2 t not further defined (g)*0.00 g	FA 18:2 CLAs (g)*0.00 g	FA 18:3 undifferentiated (g)0.00 g
FA 18:3 n-3 c,c,c (g)*0.00 g	FA 18:3 n-6 c,c,c (g)*0.00 g	FA 18:3 i (g)*0.00 g
FA 18:4 (g)0.00 g	FA 20:2 n-6 c,c (g)*0.00 g	FA 20:3 undifferentiated (g)*0.00 g
FA 20:4 undifferentiated (g)0.00 g	FA 20:5 n-3 (g)0.00 g	FA 22:5 n-3 (g)0.00 g
FA 22:6 n-3 (g)0.00 g

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Complete Nutrient Analysis:

Nutrient
Calories 16.38	Food Energy (kj) 68.53 kj
Protein (g) 0.80 g	Calories from Protein 2.75	% Calories from Protein 16.77
Carbohydrates (g) 3.57 g	Calories from Carbohydrates 12.23	% Calories from Carbohydrates 74.66
Est. Net Carbs (g) 2.47 g	Starch (g)* 0.00 g	Sugars (g) 2.39 g
Glucose (g)* 1.14 g	Fructose (g)* 1.25 g	Galactose (g)* 0.00 g
Sucrose (g)* 0.00 g	Lactose (g)* 0.00 g	Maltose (g)* 0.00 g
Dietary Fiber (g) 1.09 g
Total Fat (g) 0.18 g	Calories from Fat 1.40	% Calories from Fat 8.57
Saturated Fat (g) 0.04 g
Trans Fat (g) 0.00 g	Trans-Monoenoic Fat (g)0.00 g	Trans-Polyenoic Fat (g) 0.00 g
Monounsaturated Fat (g) 0.05 g	Polyunsaturated Fat (g) 0.12 g	Omega-3 (g) 0.00 g
Omega-6 (g) 0.07 g
Cholesterol (mg) 0.00 mg	Ash (g) 0.45 g	Water (g) 85.99 g
Alcohol (g) 0.00 g	Calories From Alcohol 0.00	% Calories from Alcohol 0.00

Vitamins

Vit-A IU 758.03	Vit-B1 Thiamine (mg) 0.03 mg
Vit-B2 Riboflavin (mg) 0.02 mg	Vit-B3 Niacin (mg) 0.54 mg
Vit-B5 Pantothenic Acid (mg) 0.08 mg	Vit-B6 Pyridoxine (mg) 0.07 mg
Total Folate (mcg) 13.65 mcg	Folate, Food (mcg) 13.65 mcg
Folic Acid (mcg) 0.00 mcg	Folate, DFE (mcg_DFE) 13.65 mcg_DFE
Vit-B12 Cyanocobalami (mcg) 0.00 mcg	Vit-H (mcg) Biotin* 0.00 mcg
Vit-C (mg) 11.56 mg	Vit-D (IU)* 0.00 IU
Tocopherol, Alpha (mg) 0.49 mg	Tocopherol, Beta (mg)* 0.01 mg
Tocopherol, Gamma (mg)* 0.11 mg	Tocopherol, Delta (mg)* 0.00 mg
Vit-E (IU)* 0.00 IU	Vit-K (mcg) 7.19 mcg

Minerals

Calcium (mg) 9.10 mg	Magnesium (mg) 10.01 mg	Phosphorus (mg) 21.84 mg
Potassium (mg) 215.67 mg	Sodium (mg) 4.55 mg	Chloride (mg)* 0.00 mg
Chromium (mcg)* 0.00 mcg	Copper (mg) 0.05 mg	Fluroide (mg)* 0.00 mg
Iodine (mcg)* 0.00 mcg	Iron (mg) 0.25 mg	Manganese (mg) 0.10 mg
Molybdenum (mcg)* 0.00 mcg	Selenium (mcg) 0.00 mcg	Zinc (mg) 0.15 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg	Phytosterols (mg)* 6.37 mg	Stigmasterol (mg)* 0.00 mg
Campesterol (mg)* 0.00 mg	Beta-sitosterol (mg)* 0.00 mg	Vit-A (mcg_RAE) 38.22 mcg_RAE
Retinol (mcg) 0.00 mcg	Carotene, beta (mcg) 408.59 mcg	Carotene, alpha (mcg) 91.91 mcg
Cryptoxanthin, beta (mcg) 0.00 mcg	Lycopene (mcg) 2341.43 mcg	Lutein+zeaxanthin (mcg) 111.93 mcg

Amino Acids

Histidine (g)*0.01 g	Isoleucine (g)*0.02 g	Leucine (g)*0.03 g
Lysine (g)*0.03 g	Methionine (g)*0.01 g	Phenylalanine (g)*0.02 g
Threonine (g)*0.02 g	Tryptophan (g)*0.01 g	Valine (g)*0.02 g
Alanine (g)*0.02 g	Arginine (g)*0.02 g	Aspartic acid (g)*0.11 g
Cystine (g)*0.01 g	Glutamic acid (g)*0.28 g	Glycine (g)*0.02 g
Hydroxyproline (g)*0.00 g	Proline (g)*0.02 g	Serine (g)*0.02 g
Tyrosine (g)*0.01 g

Fatty Acids

Saturated Fatty Acids
FA 4:0 (g)0.00 g	FA 6:0 (g)0.00 g	FA 8:0 (g)0.00 g
FA 10:0 (g)0.00 g	FA 12:0 (g)0.00 g	FA 13:0 (g)*0.00 g
FA 14:0 (g)0.00 g	FA 15:0 (g)*0.00 g	FA 16:0 (g)0.02 g
FA 17:0 (g)*0.00 g	FA 18:0 (g)0.01 g	FA 20:0 (g)*0.00 g
FA 22:0 (g)*0.00 g	FA 24:0 (g)*0.00 g
Monounsaturated Fatty	Acids	The good fats
FA 14:1 (g)*0.00 g	FA 15:1 (g)*0.00 g	FA 16:1 undifferentiated (g)0.00 g
FA 16:1 c (g)*0.00 g	FA 16:1 t (g)*0.00 g	FA 17:1 (g)*0.00 g
FA 18:1 undifferentiated (g)0.03 g	FA 18:1 c (g)*0.00 g	FA 18:1 t (g)*0.00 g
FA 20:1 (g)0.00 g	FA 22:1 undifferentiated (g)0.00 g	FA 22:1 c (g)*0.00 g
FA 24:1 c (g)*0.00 g
Polyunsaturated Fatty	Acids	More good fats
FA 18:2 undifferentiated (g)0.07 g	FA 18:2 n-6 c,c (g)*0.00 g	FA 18:2 i (g)*0.00 g
FA 18:2 t not further defined (g)*0.00 g	FA 18:2 CLAs (g)*0.00 g	FA 18:3 undifferentiated (g)0.00 g
FA 18:3 n-3 c,c,c (g)*0.00 g	FA 18:3 n-6 c,c,c (g)*0.00 g	FA 18:3 i (g)*0.00 g
FA 18:4 (g)0.00 g	FA 20:2 n-6 c,c (g)*0.00 g	FA 20:3 undifferentiated (g)*0.00 g
FA 20:4 undifferentiated (g)0.00 g	FA 20:5 n-3 (g)0.00 g	FA 22:5 n-3 (g)0.00 g
FA 22:6 n-3 (g)0.00 g

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Last Updated ( Thursday, 15 February 2007 )

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