Comparing Nutrients in 1 pound Tomatoes VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Tomatoes	Lambsquarters	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	25.5% 33g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	47.7% 18g	38g per day for Men 19-50 years
Protein	7.13% 4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Lambsquarters	Recommended Dietary Allowance
Vitamin A	21% 191μg	292% 2631μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	34% 136μg	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	69% 62mg	403% 363mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Lambsquarters	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	154% 3.55mg	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	15.6% 109mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.3% 382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Lambsquarters:

• Raw Lambsquarters contain 13.8 times more Vitamin A, 4.3 times more Vitamin B1, 23.2 times more Vitamin B2, 2 times more Vitamin B3, 3.4 times more Vitamin B6, 2 times more Vitamin B9 and 5.8 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Lambsquarters have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Lambsquarters:

• Raw Lambsquarters contain 30.9 times more Calcium, 5 times more Copper, 4.4 times more Iron, 3.1 times more Magnesium, 6.9 times more Manganese, 3 times more Phosphorus, 1.9 times more Potassium, more Selenium, 8.6 times more Sodium and 2.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Lambsquarters have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lambsquarters contain 2.4 times more Energy, 12 times more Omega 3, 3.9 times more Omega 6, 1.9 times more Carbohydrate, 3.3 times more Fiber and 4.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Lambsquarters have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.