Comparing Nutrients in 1 kilogram Candies, carob, unsweetened VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Tomatoes	17%	9%	74%

Macro Nutrients

	Candies, carob, unsweetened	Tomatoes	Recommended Dietary Allowance
Energy	186% 5400kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	323% 314g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	907% 290g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	433% 563g	30% 39g	130g per day for Men 19-50 years
Sugars	470% 341g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	31.6% 12g	38g per day for Men 19-50 years
Protein	146% 81.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.5% 210μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	117% 2.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.56% 5mg	152% 137mg	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	105% 15.7mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Tomatoes	Recommended Dietary Allowance
Calcium	303% 3030mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	161% 13mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	49.6% 1.14mg	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	180% 1260mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	186% 6330mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	95% 52μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	321% 35.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Candies, carob, unsweetened vs Tomatoes:

• Candies, carob, unsweetened have 2.7 times more Vitamin B1, 9.4 times more Vitamin B2, 1.8 times more Vitamin B3, 8.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and 2.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and 27.4 times more Vitamin C than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 1 kg.
• Both Candies, carob, unsweetened as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Candies, carob, unsweetened vs Tomatoes:

• Candies, carob, unsweetened have 30.3 times more Calcium, 3.1 times more Copper, 4.8 times more Iron, 3.3 times more Magnesium, 1.2 times more Manganese, 5.3 times more Phosphorus, 2.7 times more Potassium, more Selenium, 21.4 times more Sodium and 20.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 61.4 times more Water than Candies, carob, unsweetened.

Comparison of macro-nutrients per 1 kilogram:

• Candies, carob, unsweetened have 30 times more Energy, 156.8 times more Fat, 1036.4 times more Saturated Fat, 10.3 times more Omega 3, 3.3 times more Omega 6, 14.5 times more Carbohydrate, 13 times more Sugars, 3.2 times more Fiber and 9.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Candies, carob, unsweetened as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.