Comparing Nutrients in 14 ounces Tomatoes VS Flaxseed Oil with sliced flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Flaxseed Oil with sliced flaxseed	0%	100%	0%

Macro Nutrients

	Tomatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	120% 3485kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	405% 393g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	112% 36g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12137% 194g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	368% 62.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	1.2% 1.55g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	NA	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	6.24% 3.5g	2.62% 1.47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Flaxseed Oil with sliced flaxseed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	24.3% 0.56mg	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	13.6% 95mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	10% 375g	0.017% 0.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Flaxseed Oil with sliced flaxseed:

• Raw Ripe Red Tomatoes have 2.4 times more Vitamin K than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 1.3 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Tomatoes vs Flaxseed Oil with sliced flaxseed:

• Raw Ripe Red Tomatoes have 7.6 times more Potassium and 590.8 times more Water than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 1.3 times more Iron, 1.4 times more Magnesium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Flaxseed Oil with added sliced flaxseed have similar amounts of Calcium, Copper, Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 10 times more Carbohydrate and 2.4 times more Protein than Flaxseed Oil with added sliced flaxseed.
• While Flaxseed Oil with added sliced flaxseed contains 48.8 times more Energy, 495.1 times more Fat, 323.1 times more Saturated Fat, 16310 times more Omega 3 and 197.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Flaxseed Oil with added sliced flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.