Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Flaxseed	13%	67%	20%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Flaxseed	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	49.2% 8.37g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	3.03% 2.2g	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	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	% 1.67g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.63g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	102% 38.7g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Flaxseed	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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Flaxseed	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.27% 9.87g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 38 times more Vitamin C and 1.8 times more Vitamin E than Flaxseed.
• While Flaxseed contains 45.7 times more Vitamin B1, 7.3 times more Vitamin B2, 5.8 times more Vitamin B3, 7.6 times more Vitamin B5, 6 times more Vitamin B6, 6.7 times more Vitamin B9 and 1.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Ripe Red Tomatoes have 13.6 times more Water than Flaxseed.
• While Flaxseed contains 23.2 times more Calcium, 16.3 times more Copper, 8.4 times more Iron, 43.6 times more Magnesium, 23.6 times more Manganese, 22.9 times more Phosphorus, 3.7 times more Potassium, 50.8 times more Selenium, 2.7 times more Sodium and 31 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have 1.6 times more Sugars and more Fructose than Flaxseed.
• While Flaxseed contains 29.7 times more Energy, 383.3 times more Fat, 244.2 times more Saturated Fat, 11406.5 times more Omega 3, 140.5 times more Omega 6, 7.2 times more Carbohydrate, 39 times more Fiber and 19.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.