Comparing Nutrients in 5 ounces Tomatoes VS Kumquats

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Kumquats	10%	10%	80%

Macro Nutrients

	Tomatoes	Kumquats	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	3.47% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.26% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	1.03% 0.18g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	18.3% 13.3g	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	24.2% 9.2g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	4.76% 2.66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Kumquats	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	3.93% 0.051mg	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	6.02% 24μg	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	69% 62.2mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Kumquats	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	15% 0.13mg	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	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	8.3% 0.19mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.1% 115g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.8 times more Vitamin A, 1.4 times more Vitamin B3, 2.2 times more Vitamin B6, 3.6 times more Vitamin E and more Vitamin K than Raw Kumquats.
• While Raw Kumquats contain 4.7 times more Vitamin B2, 2.3 times more Vitamin B5 and 3.2 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Kumquats have similar amounts of Vitamin B1 and Vitamin B9 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Kumquats have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Kumquats:

• Raw Ripe Red Tomatoes have 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Kumquats.
• While Raw Kumquats contain 6.2 times more Calcium, 1.6 times more Copper, 3.2 times more Iron and 1.8 times more Magnesium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Kumquats have similar amounts of Manganese, Zinc and Water per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Kumquats have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Kumquats contain 3.9 times more Energy, 15.7 times more Omega 3, 4.1 times more Carbohydrate, 3.6 times more Sugars, 5.4 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Kumquats have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.