Comparing Nutrients in 14 ounces Lemon Peel VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Lemon Peel	8%	4%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Lemon Peel	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	12.2% 16g	130g per day for Men 19-50 years
Sugars	23% 16.6g	13.6% 9.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	7.17% 5.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Lemon Peel	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	569% 512mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Peel	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	53% 532mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.7% 3.18mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	8.75% 324g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lemon Peel vs Cooked Ripe Red Tomatoes:

• Raw Lemon Peel has 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 5.7 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 1.3 times more Vitamin B3, 2.2 times more Vitamin E and more Vitamin K than Raw Lemon Peel.
• Both Raw Lemon Peel and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Lemon Peel as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lemon Peel vs Cooked Ripe Red Tomatoes:

• Raw Lemon Peel has 12.2 times more Calcium, 1.2 times more Copper, 1.7 times more Magnesium, 1.4 times more Selenium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Phosphorus and 1.4 times more Potassium than Raw Lemon Peel.
• Both Raw Lemon Peel and Cooked Ripe Red Tomatoes have similar amounts of Iron and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Lemon Peel has 2.6 times more Energy, 13 times more Omega 3, 4 times more Carbohydrate, 1.7 times more Sugars, 15.1 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Lemon Peel as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.