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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Energy	6.2% 180kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	43% 13.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	1173% 18.8g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	73.4% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	390% 506g	130g per day for Men 19-50 years
Sugars	34.3% 25g	100% 72.7g	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	5.8% 4.2g	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	% 27.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 41g	g per day for Men 19-50 years
Fiber	18.4% 7g	703% 267g	38g per day for Men 19-50 years
Protein	17% 9.5g	476% 266g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	108% 970μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	1833% 24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	621% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	692% 9mg	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	450% 1800μg	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	1389% 1250mg	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	597% 89.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	11329% 13595μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Calcium	11% 110mg	1140% 11400mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	867% 7.8mg	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	2755% 220mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	952% 4000mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	4265% 98mg	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	623% 4360mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	789% 26830mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	495% 54.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.6% 59g	3700g per day for Men 19-50 years

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

• Dried Parsley Spices contain 4 times more Vitamin A, 5.4 times more Vitamin B1, 108.3 times more Vitamin B2, 18.7 times more Vitamin B3, 8.2 times more Vitamin B5, 11.4 times more Vitamin B6, 13.8 times more Vitamin B9, 5.5 times more Vitamin C, 16 times more Vitamin E and 485.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Parsley 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 Parsley Spices:

• Cooked Ripe Red Tomatoes have 16 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 103.6 times more Calcium, 10.4 times more Copper, 32.4 times more Iron, 44.4 times more Magnesium, 93.4 times more Manganese, 15.6 times more Phosphorus, 12.3 times more Potassium, 28.2 times more Selenium, 41.1 times more Sodium and 38.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 3.1 times more Fructose than Dried Parsley Spices.
• While Dried Parsley Spices contain 16.2 times more Energy, 49.8 times more Fat, 91.9 times more Saturated Fat, 938 times more Omega 3, 29.7 times more Omega 6, 12.6 times more Carbohydrate, 2.9 times more Sugars, 38.1 times more Fiber and 28 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.