Comparing Nutrients in 1 kilogram Prepared Yellow Mustard VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Prepared Yellow Mustard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	20.7% 600kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	31% 40g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	34.3% 25g	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	3.17% 2.3g	18% 13g	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	% 4.7g	% 12g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 0g	g per day for Men 19-50 years
Fiber	105% 40g	18.4% 7g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	60.8% 0.79mg	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	17.5% 70μg	32.5% 130μg	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	3.33% 3mg	253% 228mg	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	24% 3.6mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	63% 630mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	201% 16mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	45.7% 1.05mg	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	154% 1080mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	22.6% 837g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Prepared Yellow Mustard vs Cooked Ripe Red Tomatoes:

• Prepared Yellow Mustard has 4.9 times more Vitamin B1, 3.2 times more Vitamin B2 and 2 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.8 times more Vitamin A, 1.9 times more Vitamin B9, 76 times more Vitamin C, 1.6 times more Vitamin E and 2 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Prepared Yellow Mustard as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Prepared Yellow Mustard vs Cooked Ripe Red Tomatoes:

• Prepared Yellow Mustard has 5.7 times more Calcium, 2.4 times more Iron, 5.3 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 67 times more Selenium, 100.4 times more Sodium and 4.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Cooked Ripe Red Tomatoes have similar amounts of Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Yellow Mustard has 3.3 times more Energy, 30.4 times more Fat, 187 times more Omega 3, 8.6 times more Omega 6, 1.5 times more Carbohydrate, 5.7 times more Fiber and 3.9 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Sugars and 5.7 times more Fructose than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.