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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Oregano Spices	Recommended Dietary Allowance
Energy	6.2% 180kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	48.5% 15.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	388% 6.2g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	530% 689g	130g per day for Men 19-50 years
Sugars	34.3% 25g	56.4% 41g	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	15.6% 11.3g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.1g	g per day for Men 19-50 years
Fiber	18.4% 7g	1118% 425g	38g per day for Men 19-50 years
Protein	17% 9.5g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	94% 850μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	290% 46.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	184% 9.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	803% 10.4mg	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	593% 2370μg	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	25.6% 23mg	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	1217% 183mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	11% 110mg	1597% 15970mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	703% 6.33mg	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	4600% 368mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	2170% 50mg	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	211% 1480mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	371% 12600mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	245% 27mg	11mg per day for Men 19-50 years
Water	25.5% 943g	2.7% 99g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 9.9 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 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.
• Both Cooked Ripe Red Tomatoes as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cooked Ripe Red Tomatoes have 9.5 times more Water than Dried Oregano Spices.
• While Dried Oregano Spices contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Dried Oregano Spices contain 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 Cooked Ripe Red Tomatoes and Dried Oregano Spices have similar amounts of Fructose per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.