Comparing Nutrients in 500 calories Dried Oregano Spices VS Tomatoes

Weight per 500 calories

• Dried Oregano Spices: 189g
• Tomatoes: 2778g

Dried Oregano Spices have 14.7 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Dried Oregano Spices or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Oregano Spices	10%	11%	79%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dried Oregano Spices	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.33% 8.08g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	9.15% 2.93g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	73.2% 1.17g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	83% 108g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	101% 73g	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	2.94% 2.13g	52.5% 38g	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	% 3.6g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0g	g per day for Men 19-50 years
Fiber	211% 80g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	30.3% 17g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Dried Oregano Spices	Tomatoes	Recommended Dietary Allowance
Vitamin A	18% 160μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.33mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.6% 1mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.97mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 447μg	104% 417μg	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	4.82% 4.34mg	423% 381mg	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	230% 34.5mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	978% 1173μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Oregano Spices	Tomatoes	Recommended Dietary Allowance
Calcium	301% 3013mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	868% 69.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	121% 509mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	409% 9.4mg	138% 3.17mg	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	40% 279mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	70% 2377mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	15.4% 8.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.14% 47mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	46% 5.08mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.51% 18.7g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Oregano Spices vs Tomatoes:

• Dried Oregano Spices have 1.9 times more Vitamin B2, 2.3 times more Vitamin E and 5.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.3 times more Vitamin A, 3.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 87.7 times more Vitamin C than Dried Oregano Spices.
• Both Dried Oregano Spices and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Dried Oregano Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Oregano Spices vs Tomatoes:

• Dried Oregano Spices have 10.8 times more Calcium, 9.3 times more Iron, 1.7 times more Magnesium, 3 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 2.4 times more Phosphorus, 2.8 times more Potassium, 2.9 times more Sodium and 140.1 times more Water than Dried Oregano Spices.
• Both Dried Oregano Spices and Raw Ripe Red Tomatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Oregano Spices have 1.5 times more Fat, 3.8 times more Saturated Fat, 14.1 times more Omega 3, 1.2 times more Carbohydrate and 2.4 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Omega 6, 9.5 times more Sugars, 17.8 times more Fructose and 1.4 times more Protein than Dried Oregano Spices.
• Both Dried Oregano Spices and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Dried Oregano Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.