Comparing Nutrients in 1 pound Tomatoes VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Flaxseed	13%	67%	20%

Macro Nutrients

	Tomatoes	Flaxseed	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	158% 26.8g	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	101% 131g	130g per day for Men 19-50 years
Sugars	16.5% 12g	9.7% 7.03g	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	0% 0g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.2g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	326% 124g	38g per day for Men 19-50 years
Protein	7.13% 4g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Flaxseed	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	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Flaxseed	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	615% 5.53mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	489% 11.3mg	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	416% 2912mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.85% 31.6g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 22.8 times more Vitamin C, 1.7 times more Vitamin E and 1.8 times more Vitamin K than Flaxseed.
• While Flaxseed contains 44.4 times more Vitamin B1, 8.5 times more Vitamin B2, 5.2 times more Vitamin B3, 11.1 times more Vitamin B5, 5.9 times more Vitamin B6, 72.1 times more Vitamin B7 and 5.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Flaxseed:

• Raw Ripe Red Tomatoes have 13.6 times more Water than Flaxseed.
• While Flaxseed contains 25.5 times more Calcium, 20.7 times more Copper, 21.2 times more Iron, 35.6 times more Magnesium, 21.8 times more Manganese, 26.8 times more Phosphorus, 3.4 times more Potassium, more Selenium, 6 times more Sodium and 25.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.7 times more Sugars and more Fructose than Flaxseed.
• While Flaxseed contains 29.7 times more Energy, 210.8 times more Fat, 130.8 times more Saturated Fat, 7604.3 times more Omega 3, 73.8 times more Omega 6, 7.4 times more Carbohydrate, 22.8 times more Fiber and 20.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.