Comparing Nutrients in 5 ounces Tomatoes VS Sisymbrium Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sisymbrium Seeds	15%	13%	72%

Macro Nutrients

	Tomatoes	Sisymbrium Seeds	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	15.5% 451kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	4.77% 0.81g	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	63.5% 82.6g	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	NA	38g per day for Men 19-50 years
Protein	2.23% 1.25g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sisymbrium Seeds	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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	85% 1.1mg	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	33.7% 135μg	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	48.4% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Sisymbrium Seeds	Recommended Dietary Allowance
Calcium	1.4% 14mg	231% 2315mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	17.3% 0.16mg	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	1.95% 0.16mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	93% 2.14mg	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	1.2% 8.5mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	89% 3019mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.23% 8.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Sisymbrium Seeds:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 5.2 times more Vitamin B1, 22.3 times more Vitamin B2, 28.3 times more Vitamin B3, 11.2 times more Vitamin B5, 9.7 times more Vitamin B6, 6.3 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Sisymbrium Seeds:

• Raw Ripe Red Tomatoes have 2.5 times more Iron, 4 times more Phosphorus and 15.5 times more Water than Whole Dried Sisymbrium Seeds.
• While Whole Dried Sisymbrium Seeds contain 163.3 times more Calcium, 1.9 times more Copper, 28.5 times more Magnesium, 13.3 times more Manganese, 9 times more Potassium, 18.4 times more Sodium and 1.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Whole Dried Sisymbrium Seeds contain 17.7 times more Energy, 23 times more Fat, 32.2 times more Saturated Fat, 483.7 times more Omega 3, 7.2 times more Omega 6, 15 times more Carbohydrate and 13.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Whole Dried Sisymbrium Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.