Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	37% 1076kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	801% 13g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	27.4% 4.66g	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	185% 240g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	22.4% 16.2g	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	421% 160g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	178% 1599μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	363% 4.72mg	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	272% 1087μg	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	227% 204mg	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	44.7% 6.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2056% 2467μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	790% 7898mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	500% 4.5mg	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	4103% 328mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	938% 21.6mg	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	173% 1214mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	178% 6041mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	10% 374g	0.82% 30.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Dried Marjoram Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Dried Marjoram Spices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Dried Marjoram Spices:

• 14 oz of Dried Marjoram Spices contain 16.8 times more Vitamin A, 8 times more Vitamin B1, 14.4 times more Vitamin B2, 7.7 times more Vitamin B3, 15.1 times more Vitamin B6, 21.1 times more Vitamin B9, 2.3 times more Vitamin C, 3 times more Vitamin E and 222 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cooked Ripe Red Tomatoes as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Dried Marjoram Spices:

• 14 ounces of Cooked Ripe Red Tomatoes have 12.3 times more Water than Dried Marjoram Spices.
• While 14 oz of Dried Marjoram Spices contain 180.9 times more Calcium, 15.1 times more Copper, 121.6 times more Iron, 38.4 times more Magnesium, 51.7 times more Manganese, 10.9 times more Phosphorus, 7 times more Potassium, 9 times more Selenium, 7 times more Sodium and 25.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Marjoram Spices contain 15.1 times more Energy, 64 times more Fat, 1615 times more Omega 3, 28 times more Omega 6, 15.1 times more Carbohydrate, 1.6 times more Sugars, 57.6 times more Fiber and 13.3 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein