Comparing Nutrients in 1 kilogram Dried Oregano Spices VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Dried Oregano Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	91% 2650kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	48.5% 15.5g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	388% 6.2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	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	530% 689g	31% 40g	130g per day for Men 19-50 years
Sugars	56.4% 41g	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	15.6% 11.3g	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	% 19g	% 12g	g per day for Men 19-50 years
Sucrose	% 9.1g	% 0g	g per day for Men 19-50 years
Fiber	1118% 425g	18.4% 7g	38g per day for Men 19-50 years
Protein	161% 90g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	94% 850μg	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	406% 5.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	290% 46.4mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	184% 9.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	803% 10.4mg	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	593% 2370μg	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	25.6% 23mg	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	1217% 183mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5181% 6217μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1597% 15970mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	703% 6.33mg	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	4600% 368mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	2170% 50mg	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	211% 1480mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	371% 12600mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	245% 27mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	2.7% 99g	25.5% 943g	3700g per day for Men 19-50 years

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

• Dried Oregano Spices have 3.5 times more Vitamin A, 4.9 times more Vitamin B1, 24 times more Vitamin B2, 8.7 times more Vitamin B3, 7.1 times more Vitamin B5, 13.2 times more Vitamin B6, 18.2 times more Vitamin B9, 32.6 times more Vitamin E and 222 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 9.9 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano Spices 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 Oregano Spices vs Cooked Ripe Red Tomatoes:

• Dried Oregano Spices have 145.2 times more Calcium, 8.4 times more Copper, 54.1 times more Iron, 30 times more Magnesium, 47.5 times more Manganese, 5.3 times more Phosphorus, 5.8 times more Potassium, 9 times more Selenium, 2.3 times more Sodium and 19.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 9.5 times more Water than Dried Oregano Spices.

Comparison of macro-nutrients per 1 kilogram:

• Dried Oregano Spices have 14.7 times more Energy, 38.9 times more Fat, 103.4 times more Saturated Fat, 310.5 times more Omega 3, 17.8 times more Omega 6, 17.2 times more Carbohydrate, 1.6 times more Sugars, 60.7 times more Fiber and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Dried Oregano Spices and Cooked Ripe Red Tomatoes have similar amounts of Fructose per 1 kg.
• Both Dried Oregano Spices as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.