Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Ground Nutmeg	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	25.7% 744kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	53% 51.5g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	115% 36.8g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	2.9% 0.5g	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	53.7% 70g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	5.85% 4.24g	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	77.6% 29.5g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	14.8% 8.28g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	6.2% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	11.5% 1.84mg	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	17.4% 0.23mg	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	27% 108μg	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	4.72% 4.25mg	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	0% 0mg	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	Ground Nutmeg	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	26% 261mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	162% 1.46mg	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	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	61.8% 259mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	179% 4.1mg	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	43% 302mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.24% 8.83g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 4.8 times more Vitamin A, 7.6 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 9.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Cooked Ripe Red Tomatoes have 15.1 times more Water than Ground Nutmeg Spices.
• While Ground Nutmeg Spices contain 16.7 times more Calcium, 13.7 times more Copper, 4.5 times more Iron, 20.3 times more Magnesium, 27.6 times more Manganese, 7.6 times more Phosphorus, 1.6 times more Potassium, 3.2 times more Selenium, 1.5 times more Sodium and 15.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Ground Nutmeg Spices contain 29.2 times more Energy, 330.1 times more Fat, 1729.3 times more Saturated Fat, 8.3 times more Omega 6, 12.3 times more Carbohydrate, 29.7 times more Fiber and 6.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Ground Nutmeg Spices have similar amounts of Sugars per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Ground Nutmeg Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.