Comparing Nutrients in 14 ounces Raw Quinoa VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Raw Quinoa	Tomatoes	Recommended Dietary Allowance
Energy	50.4% 1461kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	8.76% 2.8g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	69.5% 12g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	73% 27.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	100% 56g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.3% 3.06mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.93mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	15% 59.5μg	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	NA	60.4% 54.4mg	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	64.6% 9.7mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Tomatoes	Recommended Dietary Allowance
Calcium	18.7% 187mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	260% 2.34mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	227% 18mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	186% 782mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	19.7% 0.45mg	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	259% 1814mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	65.7% 2235mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	61.3% 33.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Quinoa vs Tomatoes:

• Raw Quinoa has 9.7 times more Vitamin B1, 16.7 times more Vitamin B2, 2.6 times more Vitamin B3, 8.7 times more Vitamin B5, 6.1 times more Vitamin B6, 12.3 times more Vitamin B9 and 4.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and more Vitamin K than Raw Quinoa.
• Both Raw Quinoa as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Raw Quinoa vs Tomatoes:

• Raw Quinoa has 4.7 times more Calcium, 10 times more Copper, 16.9 times more Iron, 17.9 times more Magnesium, 17.8 times more Manganese, 19 times more Phosphorus, 2.4 times more Potassium, more Selenium and 18.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.1 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 14 ounces:

• Raw Quinoa has 20.4 times more Energy, 30.4 times more Fat, 25.2 times more Saturated Fat, 86.7 times more Omega 3, 37.2 times more Omega 6, 16.5 times more Carbohydrate, 5.8 times more Fiber and 16 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Quinoa as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.