Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Ginger Root

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Ginger Root	9%	8%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Ginger Root	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	54.3% 70.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	9.3% 6.75g	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	7.17% 5.2g	NA	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Ginger Root	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	49% 0.64mg	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	11% 43.7μg	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	101% 90mg	22% 20mg	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	15% 2.22mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Ginger Root	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	100% 0.9mg	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	33.7% 2.7mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	39.5% 0.91mg	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	16% 111mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	10% 374g	8.46% 313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Ginger Root:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B1, 4.6 times more Vitamin C, 2.2 times more Vitamin E and 28 times more Vitamin K than Raw Ginger Root.
• While Raw Ginger Root contains 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 2 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Ginger Root have similar amounts of Vitamin B9 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Ginger Root have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Ginger Root:

• Raw Ginger Root contains 1.5 times more Calcium, 3 times more Copper, 4.8 times more Magnesium, 2.2 times more Manganese, 1.9 times more Potassium, 1.4 times more Selenium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Ginger Root have similar amounts of Iron, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 1.5 times more Sugars than Raw Ginger Root.
• While Raw Ginger Root contains 4.4 times more Energy, 17 times more Omega 3, 4.4 times more Carbohydrate, 2.9 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Ginger Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.