Comparing Nutrients in 1 kilogram Tomatoes VS Coriander Seed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Tomatoes	Coriander Seed	Recommended Dietary Allowance
Energy	6.2% 180kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	183% 178g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	423% 550g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	1103% 419g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Coriander Seed	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	0% 0μg	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	152% 137mg	233% 210mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Coriander Seed	Recommended Dietary Allowance
Calcium	10% 100mg	709% 7090mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	1083% 9.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	2040% 163mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	786% 3300mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	826% 19mg	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	34.3% 240mg	584% 4090mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	373% 12670mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	476% 262μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	427% 47mg	11mg per day for Men 19-50 years
Water	25.5% 945g	2.4% 88.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Coriander Seed:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin B9 than Coriander Seed Spices.
• While Coriander Seed Spices contain 6.5 times more Vitamin B1, 15.3 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Coriander Seed:

• Raw Ripe Red Tomatoes have 10.7 times more Water than Coriander Seed Spices.
• While Coriander Seed Spices contain 70.9 times more Calcium, 16.5 times more Copper, 60.4 times more Iron, 30 times more Magnesium, 16.7 times more Manganese, 17 times more Phosphorus, 5.3 times more Potassium, more Selenium, 7 times more Sodium and 27.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Coriander Seed Spices contain 16.6 times more Energy, 88.9 times more Fat, 35.4 times more Saturated Fat, 21.9 times more Omega 6, 14.1 times more Carbohydrate, 34.9 times more Fiber and 14.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.