Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Dried Safflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dried Safflower Seeds	12%	63%	25%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Safflower Seeds	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	81% 2345kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	180% 174g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	749% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	120% 156g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	7.7% 4.3g	131% 73.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Safflower Seeds	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	440% 5.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	366% 18.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	408% 5.3mg	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	14.7% 59μg	181% 726μg	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	115% 103mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Safflower Seeds	Recommended Dietary Allowance
Calcium	5% 50mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	880% 7.92mg	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	38.6% 3.1mg	278% 22.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	381% 1601mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	397% 9.14mg	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	18% 127mg	417% 2921mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	92% 3116mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	208% 23mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.69% 25.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Dried Safflower Seeds:

• Cooked Ripe Red Tomatoes have 8 times more Vitamin A and more Vitamin C than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 32.3 times more Vitamin B1, 18.9 times more Vitamin B2, 4.3 times more Vitamin B3, 31.2 times more Vitamin B5, 14.8 times more Vitamin B6 and 12.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Safflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Dried Safflower Seeds:

• Cooked Ripe Red Tomatoes have 16.8 times more Water than Dried Safflower Seed Kernels.
• While Dried Safflower Seed Kernels contain 7.1 times more Calcium, 23.3 times more Copper, 7.2 times more Iron, 39.2 times more Magnesium, 19.2 times more Manganese, 23 times more Phosphorus, 3.2 times more Potassium and 36.1 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Safflower Seed Kernels contain 28.7 times more Energy, 349.5 times more Fat, 245.5 times more Saturated Fat, 55.5 times more Omega 3, 668.7 times more Omega 6, 8.6 times more Carbohydrate and 17 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Safflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.