Comparing Nutrients in 14 ounces Tomatoes VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	148% 144g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	24.7% 7.9g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	941% 15g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	138% 23.5g	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	85.8% 111g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	37% 27g	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	0.11% 0.079g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 14.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	127% 48.4g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	79.7% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	64.3% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	121% 1.58mg	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	161% 643μg	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	60.4% 54.4mg	31.3% 28mg	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	14.3% 2.14mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	106% 1056mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	284% 2.56mg	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	457% 36.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	422% 9.7mg	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	469% 3286mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	86% 2929mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1502% 826μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	219% 24mg	11mg per day for Men 19-50 years
Water	10% 375g	0.57% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Ground Mustard Seed:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.9 times more Vitamin C and 1.5 times more Vitamin K than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 21.8 times more Vitamin B1, 13.7 times more Vitamin B2, 8 times more Vitamin B3, 9.1 times more Vitamin B5, 5 times more Vitamin B6, 10.8 times more Vitamin B9 and 9.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Ground Mustard Seed:

• Raw Ripe Red Tomatoes have 17.9 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 26.6 times more Calcium, 10.9 times more Copper, 34.1 times more Iron, 33.6 times more Magnesium, 21.5 times more Manganese, 34.5 times more Phosphorus, 3.1 times more Potassium, more Selenium and 35.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 68.5 times more Fructose than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 28.2 times more Energy, 181.2 times more Fat, 71 times more Saturated Fat, 1264 times more Omega 3, 74 times more Omega 6, 7.2 times more Carbohydrate, 2.6 times more Sugars, 10.2 times more Fiber and 29.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.