Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Spirulina

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Spirulina	64%	10%	26%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Spirulina	Recommended Dietary Allowance
Energy	6.2% 180kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.76% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	18.6% 24g	130g per day for Men 19-50 years
Sugars	34.3% 25g	4.14% 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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	10.5% 4g	38g per day for Men 19-50 years
Protein	17% 9.5g	106% 59.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Spirulina	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	74.8% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	65% 3.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	26% 0.34mg	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	32.5% 130μg	22.5% 90μg	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	253% 228mg	10% 9mg	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	37.3% 5.6mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Spirulina	Recommended Dietary Allowance
Calcium	11% 110mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	663% 5.97mg	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	85% 6.8mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	81% 1.86mg	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	40% 280mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	65.3% 980mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.5% 907g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 25.3 times more Vitamin C than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 6.2 times more Vitamin B1, 15.5 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.5 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Vitamin E and Vitamin K per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Spirulina:

• Cooked Ripe Red Tomatoes have 2.5 times more Phosphorus and 1.7 times more Potassium than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 8 times more Copper, 4.1 times more Iron, 2.1 times more Magnesium, 1.8 times more Manganese, 1.4 times more Selenium, 8.9 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Spirulina Seaweed have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.7 times more Carbohydrate, 8.3 times more Sugars and 1.8 times more Fiber than Raw Spirulina Seaweed.
• While Raw Spirulina Seaweed contains 21 times more Omega 3 and 6.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Spirulina Seaweed have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.