Structured Nutritional Data & Citations
Nutritional Profile: Solanum lycopersicum (Tomato, Red, Ripe, Raw)
This section details the nutritional, functional, and physical properties of raw, ripe red tomatoes, synthesized from major nutritional databases and scientific consensus.
Macronutrients & Energy (Per 100g & Per Standard Serving)
| Nutrient | Per 100g (Raw) | Per Medium Tomato (~123g) | Unit |
|---|---|---|---|
| Energy | 18 | 22 | kcal |
| Protein | 0.88 | 1.08 | g |
| Carbohydrates | 3.89 | 4.79 | g |
| - Sugars | 2.63 | 3.24 | g |
| - Fiber | 1.2 | 1.48 | g |
| Fat | 0.2 | 0.25 | g |
| - Saturated | 0.028 | 0.034 | g |
| - Monounsaturated | 0.03 | 0.037 | g |
| - Polyunsaturated | 0.083 | 0.102 | g |
| Water | 94.5 | 116.2 | g |
- Standard Serving Size defined as one medium-sized red, ripe tomato (~123g).
Key Micronutrients
Vitamins
- Vitamin C (Ascorbic Acid): 13.7 mg (15% DV per 100g)
- Vitamin K (Phylloquinone): 7.9 µg (7% DV per 100g)
- Potassium: 237 mg (5% DV per 100g)
- Folate (Vitamin B9): 15 µg (4% DV per 100g)
- Vitamin A (as Beta-carotene): 449 µg RAE (50% DV per 100g)
- Lutein + Zeaxanthin: 123 µg per 100g
Minerals
- Potassium: 237 mg (5% DV)
- Manganese: 0.114 mg (5% DV)
- Magnesium: 11 mg (3% DV)
- Phosphorus: 24 mg (3% DV)
Antioxidants & Phytonutrients
- Lycopene: Dominant carotenoid, particularly abundant in red varieties. Enhanced bioavailability with cooking and presence of healthy fats.
- Beta-carotene: Precursor to Vitamin A.
- Chlorogenic Acid: A potent antioxidant.
- Naringenin: A flavonoid with anti-inflammatory properties.
Functional Impact
- Glycemic Index (GI): Very Low (typically 15-30 for raw tomatoes)
- Glycemic Load (GL): Very Low (typically 1-3 per standard serving)
- Satiety Score: Moderate-High for its caloric density due to high water content and fiber. Contributes to fullness without significant energy intake.
Physical Properties
- Density (Raw, Whole): Approximately 0.95 - 1.02 g/cm³ (varies slightly by variety and ripeness).
- Volumetric Contraction After Cooking:
- Stewed/Sauced: Significant, often 30-50% due to water evaporation and cellular breakdown, leading to increased nutrient density per unit volume.
- Roasted: Moderate, typically 15-30% volume reduction as moisture evaporates and sugars caramelize.
Citations & References
- USDA FoodData Central: FDC ID: 170457 (Tomatoes, red, ripe, raw, year round average).
- Harvard T.H. Chan School of Public Health: The Nutrition Source - Tomatoes.
- Liu RH. (2003). Health benefits of fruit and vegetables are from additive and synergistic combinations of phytochemicals. The American Journal of Clinical Nutrition, 78(3 Suppl), 517S-520S.
- Shi J, Le Maguer M. (2000). Lycopene in tomatoes: chemical and physical properties affected by food processing. Critical Reviews in Food Science and Nutrition, 40(1), 1-42.
- Foster-Powell K, Holt SH, Brand-Miller JC. (2002). International table of glycemic index and glycemic load values: 2002. The American Journal of Clinical Nutrition, 76(1), 5-56.
Field Notes: Dr. Aria Vance
Subject: Tomato
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
The Manual Tracking Problem: The Gastronomic Chameleon
Dr. Aria Vance, Lead Nutrition Data Scientist, NutriSnap Date: October 26, 2023
The tomato. Solanum lycopersicum. What a marvel. And what a menace for precise nutritional tracking. Its journey, from humble "wolf peach" in the Andean highlands—feared as a nightshade poison by many Europeans—to the ubiquitous culinary kingpin it is today, is just... epic. The Italians, bless their inventive souls, embraced it as "pomo d'oro," the golden apple, forever changing global cuisine. Think of it: no pizza, no pasta sauce, no gazpacho! A true transformative fruit, botanically speaking, despite its savory culinary role.
But oh, the agony of logging its intake! This fruit is a nutritional shapeshifter, a dietary enigma. A beefsteak tomato? A cherry? A Roma? Each presents a wildly different starting point. A medium tomato is a statistical fiction, a ghost. You pick one up, it feels different every time. How do you consistently log that?
Then, preparation. My god. The raw, juicy orb in a salad versus the concentrated, caramelized sweetness of slow-roasted halves. Or the incredibly dense, flavor-bomb intensity of sun-dried tomatoes. Are we to weigh each individual cherry tomato we absentmindedly pop from the bowl while cooking? Am I meant to deconstruct my pasta sauce, painstakingly separating and weighing the tomato pulp from the onion and basil? It's absurd. The water content fluctuates dramatically. A fresh tomato is mostly water; a sun-dried one is an entirely different beast. The volumetric contraction? Massive. One cup of diced raw tomatoes becomes, what, half a cup of stewed? Less? The very nature of its cellular structure breaks down, releasing its liquid bounty. Measuring cups, scales—they offer only an illusion of precision, especially once processing begins. You end up with numerical phantoms, estimations built on shaky assumptions. This manual logging isn't just tedious; it's fundamentally flawed, a constant battle against the culinary context. We're asking people to become forensic food scientists at every meal, disrupting the very act of eating, of enjoying food. It's unsustainable.
This is exactly why NutriSnap exists. A simple snap. Our neural networks, trained on millions of images, perform that forensic visual analysis. They see the cherry tomato, distinguish it from the Roma. They recognize the difference between raw dice and slow-simmered sauce. They estimate volume, account for density shifts, even calculate the contribution of that partial slice left on the plate. No more mental gymnastics. No more tyranny of the tablespoon. It solves the tomato problem, and countless others. We finally bring scientific rigor to the plate, effortlessly.
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