Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Quinoa	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	5.87% 170kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	8.12% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	23.2% 30g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	1.7% 1.23g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Quinoa	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	3.65% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	13.4% 0.17mg	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	4.6% 18.4μg	15% 59.5μg	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	36% 32.3mg	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	5.3% 0.79mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Quinoa	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	30.2% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	12% 0.96mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	39% 0.89mg	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	5.67% 39.7mg	30.8% 215mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	7.17% 244mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.6% 134g	2.74% 102g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Cooked Quinoa:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B3, more Vitamin C and more Vitamin K than Cooked Quinoa.
• While Cooked Quinoa contains 3 times more Vitamin B1, 5 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Quinoa have similar amounts of Vitamin E per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Cooked Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Cooked Quinoa:

• Cooked Ripe Red Tomatoes have 1.3 times more Potassium and 1.3 times more Water than Cooked Quinoa.
• While Cooked Quinoa contains 1.5 times more Calcium, 2.6 times more Copper, 2.2 times more Iron, 7.1 times more Magnesium, 6 times more Manganese, 5.4 times more Phosphorus, 5.6 times more Selenium and 7.8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have 2.9 times more Sugars than Cooked Quinoa.
• While Cooked Quinoa contains 6.7 times more Energy, 17.5 times more Fat, 42.5 times more Omega 3, 23.2 times more Omega 6, 5.3 times more Carbohydrate, 4 times more Fiber and 4.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cooked Quinoa have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.