Comparing Nutrients in 1 pound Tomatoes VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Tomatoes	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	43.6% 1266kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	8.75% 1.5g	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	182% 236g	130g per day for Men 19-50 years
Sugars	16.5% 12g	45.5% 33g	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	124% 47g	38g per day for Men 19-50 years
Protein	7.13% 4g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	21% 191μg	148% 1329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	473% 5.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	304% 48.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	213% 2.77mg	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	311% 1243μg	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	2856% 2571mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	5139% 6167μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	565% 5652mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	900% 8.1mg	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	2407% 193mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	750% 3148mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	1253% 29mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	596% 20257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	64% 957mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	195% 21.4mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Dried Coriander Leaf:

• Dried Coriander Leaf Spices contain 7 times more Vitamin A, 33.8 times more Vitamin B1, 78.9 times more Vitamin B2, 18 times more Vitamin B3, 7.6 times more Vitamin B6, 18.3 times more Vitamin B9, 41.4 times more Vitamin C, 1.9 times more Vitamin E and 172.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Dried Coriander Leaf:

• Raw Ripe Red Tomatoes have 12.9 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 124.6 times more Calcium, 30.3 times more Copper, 157.3 times more Iron, 63.1 times more Magnesium, 55.7 times more Manganese, 20 times more Phosphorus, 18.8 times more Potassium, more Selenium, 42.2 times more Sodium and 27.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Coriander Leaf Spices contain 15.5 times more Energy, 23.9 times more Fat, 4.1 times more Omega 6, 13.4 times more Carbohydrate, 2.8 times more Sugars, 8.7 times more Fiber and 24.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.