Comparing Nutrients in 1 pound Tomatoes VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Tomatoes	Cooked Millet	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	13% 2.18g	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	82.6% 107g	130g per day for Men 19-50 years
Sugars	16.5% 12g	0.81% 0.59g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	7.13% 4g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Millet	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	37.7% 0.49mg	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	21.5% 86μg	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	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	16.3% 2.45mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Millet	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	81% 0.73mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	53.6% 1.23mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	8.27% 281mg	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	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.75% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cooked Millet:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 27 times more Vitamin E and 26.3 times more Vitamin K than Cooked Millet.
• While Cooked Millet contains 2.9 times more Vitamin B1, 4.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cooked Millet have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cooked Millet:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 3.8 times more Potassium and 1.3 times more Water than Cooked Millet.
• While Cooked Millet contains 2.7 times more Copper, 2.3 times more Iron, 4 times more Magnesium, 2.4 times more Manganese, 4.2 times more Phosphorus, more Selenium and 5.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 20.2 times more Sugars than Cooked Millet.
• While Cooked Millet contains 6.6 times more Energy, 5 times more Fat, 9.3 times more Omega 3, 6 times more Omega 6, 6.1 times more Carbohydrate and 4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Millet have similar amounts of Fiber per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cooked Millet have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.