Comparing Nutrients in 5 ounces Ground Nutmeg VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Ground Nutmeg	4%	60%	36%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Ground Nutmeg	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	25.7% 744kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	115% 36.8g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.5g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	5.85% 4.24g	5% 3.6g	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	NA	2.56% 1.86g	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	NA	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	77.6% 29.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	14.8% 8.28g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Ground Nutmeg	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.2% 0.081mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	2.83% 11.3μg	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	4.72% 4.25mg	20% 18mg	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	0% 0mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Ground Nutmeg	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	26% 261mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	54% 4.3mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	4.2% 0.096mg	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	43% 302mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	27.7% 3.05mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.24% 8.83g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Ground Nutmeg vs Tomatoes in Juice with Salt:

• Ground Nutmeg Spices have 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 9.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4 times more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• Both Ground Nutmeg Spices and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Ground Nutmeg Spices as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Ground Nutmeg vs Tomatoes in Juice with Salt:

• Ground Nutmeg Spices have 5.6 times more Calcium, 19.8 times more Copper, 5.3 times more Iron, 18.3 times more Magnesium, 42.6 times more Manganese, 12.5 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 17.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 7.2 times more Sodium and 15.2 times more Water than Ground Nutmeg Spices.

Comparison of macro-nutrients per 5 ounces:

• Ground Nutmeg Spices have 32.8 times more Energy, 145.2 times more Fat, 762.9 times more Saturated Fat, 3.6 times more Omega 6, 14.2 times more Carbohydrate, 10.9 times more Fiber and 7.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Ground Nutmeg Spices and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 5 oz.
• Both Ground Nutmeg Spices as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.