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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Spearmint	Recommended Dietary Allowance
Energy	6.2% 180kcal	98% 2850kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	62% 60.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	49.3% 15.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1745% 28g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	400% 520g	130g per day for Men 19-50 years
Sugars	34.3% 25g	NA	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	784% 298g	38g per day for Men 19-50 years
Protein	17% 9.5g	356% 199g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	588% 5290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	240% 2.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	1093% 14.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	410% 65.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1984% 25.8mg	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	1325% 5300μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Spearmint	Recommended Dietary Allowance
Calcium	11% 110mg	1488% 14880mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	1713% 15.4mg	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	10934% 875mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	1433% 6020mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	4992% 115mg	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	394% 2760mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	566% 19240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	229% 3440mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	219% 24mg	11mg per day for Men 19-50 years
Water	25.5% 943g	3.05% 113g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 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.
• Both Cooked Ripe Red Tomatoes as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Ripe Red Tomatoes have 8.3 times more Water than Dried Spearmint.
• While Dried Spearmint contains 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.

Comparison of macro-nutrients per 1 kilogram:

• Dried Spearmint contains 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 Cooked Ripe Red Tomatoes as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.