Comparing Nutrients in 5 ounces Tomatoes VS Epazote

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Epazote	4%	13%	83%

Macro Nutrients

	Tomatoes	Epazote	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	0.84% 0.47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Epazote	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	76% 305μg	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	21.6% 19.4mg	5.67% 5.1mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Epazote	Recommended Dietary Allowance
Calcium	1.4% 14mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	191% 4.4mg	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	4.86% 34mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	4.06% 61mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Epazote:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 1.3 times more Vitamin B1 and 3.8 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 18.3 times more Vitamin B2, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 14.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Epazote have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Epazote:

• Raw Epazote contains 27.5 times more Calcium, 3.2 times more Copper, 7 times more Iron, 11 times more Magnesium, 27.2 times more Manganese, 3.6 times more Phosphorus, 2.7 times more Potassium, more Selenium, 8.6 times more Sodium and 6.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Epazote have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 2.7 times more Protein than Raw Epazote.
• While Raw Epazote contains 1.8 times more Energy, 1.9 times more Carbohydrate and 3.2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Epazote have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.