Comparing Nutrients in 14 ounces Tomatoes VS Dried Thyme Spices

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Thyme Spices	10%	19%	71%

Macro Nutrients

	Tomatoes	Dried Thyme Spices	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	30.4% 29.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	34% 11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	11.7% 2g	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	195% 254g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	9.36% 6.8g	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	386% 147g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Thyme Spices	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	83.8% 754μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	123% 19.6mg	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	168% 2.2mg	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	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	60.4% 54.4mg	220% 198mg	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	198% 29.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Thyme Spices	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	750% 7501mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	379% 3.4mg	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	6132% 491mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	208% 873mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	1358% 31.2mg	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	114% 798mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	95% 3231mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	14.6% 218mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	10% 375g	0.84% 31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Dried Thyme Spices:

• Dried Thyme Spices contain 4.5 times more Vitamin A, 13.9 times more Vitamin B1, 21 times more Vitamin B2, 8.3 times more Vitamin B3, 6.9 times more Vitamin B6, 18.3 times more Vitamin B9, 3.6 times more Vitamin C, 13.9 times more Vitamin E and 217 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Thyme Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Dried Thyme Spices:

• Raw Ripe Red Tomatoes have 12.1 times more Water than Dried Thyme Spices.
• While Dried Thyme Spices contain 189 times more Calcium, 14.6 times more Copper, 457.8 times more Iron, 20 times more Magnesium, 69 times more Manganese, 8.4 times more Phosphorus, 3.4 times more Potassium, more Selenium, 11 times more Sodium and 36.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.5 times more Sugars than Dried Thyme Spices.
• While Dried Thyme Spices contain 15.3 times more Energy, 37.2 times more Fat, 97.5 times more Saturated Fat, 230 times more Omega 3, 6.3 times more Omega 6, 16.4 times more Carbohydrate, 30.8 times more Fiber and 10.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Thyme Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.