Comparing Nutrients in 1 kilogram Dried Spearmint VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Spearmint	23%	16%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Spearmint	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	98% 2850kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	62% 60.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	49.3% 15.8g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1745% 28g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	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	400% 520g	31% 40g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	784% 298g	18.4% 7g	38g per day for Men 19-50 years
Protein	356% 199g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Dried Spearmint	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	588% 5290μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	240% 2.88mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1093% 14.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	410% 65.6mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	280% 14mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1984% 25.8mg	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	1325% 5300μg	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	0% 0mg	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	NA	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spearmint	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1488% 14880mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1713% 15.4mg	83.3% 0.75mg	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	10934% 875mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	1433% 6020mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	4992% 115mg	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	394% 2760mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	566% 19240mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	229% 3440mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	3.05% 113g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Spearmint vs Cooked Ripe Red Tomatoes:

• Dried Spearmint has 22 times more Vitamin A, 8 times more Vitamin B1, 64.6 times more Vitamin B2, 12.3 times more Vitamin B3, 10.9 times more Vitamin B5, 32.6 times more Vitamin B6 and 40.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin C than Dried Spearmint.
• Both Dried Spearmint 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 Dried Spearmint vs Cooked Ripe Red Tomatoes:

• Dried Spearmint has 135.3 times more Calcium, 20.6 times more Copper, 128.6 times more Iron, 66.9 times more Magnesium, 109.4 times more Manganese, 9.9 times more Phosphorus, 8.8 times more Potassium, 31.3 times more Sodium and 17.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.3 times more Water than Dried Spearmint.

Comparison of macro-nutrients per 1 kilogram:

• Dried Spearmint has 15.8 times more Energy, 54.8 times more Fat, 105.1 times more Saturated Fat, 1396 times more Omega 3, 10.6 times more Omega 6, 13 times more Carbohydrate, 42.6 times more Fiber and 21 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dried Spearmint as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.