Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Coriander Seed

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Coriander Seed	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	14.6% 2.5g	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	60% 78g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	NA	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	156% 59.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Coriander Seed	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	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	19% 3mg	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	NA	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	0% 0μg	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	33% 29.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Coriander Seed	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	100% 1005mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	154% 1.4mg	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	289% 23mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	111% 468mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	117% 2.7mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin B9 than Coriander Seed Spices.
• While Coriander Seed Spices contain 6.6 times more Vitamin B1, 13.2 times more Vitamin B2 and 4 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Coriander Seed Spices have similar amounts of Vitamin C per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Ripe Red Tomatoes have 10.6 times more Water than Coriander Seed Spices.
• While Coriander Seed Spices contain 64.5 times more Calcium, 13 times more Copper, 24 times more Iron, 36.7 times more Magnesium, 18.1 times more Manganese, 14.6 times more Phosphorus, 5.8 times more Potassium, 52.4 times more Selenium, 3.2 times more Sodium and 33.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Coriander Seed Spices contain 16.6 times more Energy, 161.5 times more Fat, 66 times more Saturated Fat, 41.7 times more Omega 6, 13.7 times more Carbohydrate, 59.9 times more Fiber and 13 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.