Comparing Nutrients in 14 ounces Yellow Tomatoes VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Yellow Tomatoes	22%	13%	65%
Arrowroot	23%	2%	75%

Macro Nutrients

	Yellow Tomatoes	Arrowroot	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.43% 0.41g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Yellow Tomatoes	Arrowroot	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.2% 4.68mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	81.2% 1.06mg	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	29.8% 119μg	335% 1341μg	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	39.7% 35.7mg	8.38% 7.54mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Tomatoes	Arrowroot	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	53.4% 0.48mg	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	24.3% 1.94mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	30% 0.69mg	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	20.4% 143mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	30% 1024mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.66% 320g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Yellow Tomatoes vs Arrowroot:

• Raw Yellow Tomatoes have 4.7 times more Vitamin C than Raw Arrowroot.
• While Raw Arrowroot contains 3.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 4.8 times more Vitamin B6 and 11.3 times more Vitamin B9 than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes as well as Raw Arrowroot have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Yellow Tomatoes vs Arrowroot:

• Raw Yellow Tomatoes have 1.8 times more Calcium than Raw Arrowroot.
• While Raw Arrowroot contains 4.5 times more Iron, 2.1 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium, 1.8 times more Selenium and 2.3 times more Zinc than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Raw Arrowroot have similar amounts of Copper, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Arrowroot contains 4.3 times more Energy, 4.5 times more Omega 3, 4.5 times more Carbohydrate, 1.9 times more Fiber and 4.3 times more Protein than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes as well as Raw Arrowroot have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.