Comparing Nutrients in 5 ounces Tomatoes VS Dried Spearmint

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Spearmint	23%	16%	61%

Macro Nutrients

	Tomatoes	Dried Spearmint	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	8.8% 8.55g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	7% 2.24g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	247% 3.96g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	3.7% 0.63g	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	56.7% 73.8g	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	111% 42.2g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	50.4% 28.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Spearmint	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	58% 9.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	281% 3.66mg	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	188% 751μg	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	0% 0mg	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	Dried Spearmint	Recommended Dietary Allowance
Calcium	1.4% 14mg	211% 2109mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	243% 2.2mg	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	1550% 124mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	708% 16.3mg	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	56% 391mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	80.2% 2727mg	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	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Dried Spearmint:

• Raw Ripe Red Tomatoes have more Vitamin C than Dried Spearmint.
• While Dried Spearmint contains 12.6 times more Vitamin A, 7.8 times more Vitamin B1, 74.8 times more Vitamin B2, 11 times more Vitamin B3, 15.7 times more Vitamin B5, 32.2 times more Vitamin B6 and 35.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Dried Spearmint:

• Raw Ripe Red Tomatoes have 8.4 times more Water than Dried Spearmint.
• While Dried Spearmint contains 148.8 times more Calcium, 26.1 times more Copper, 324 times more Iron, 54.7 times more Magnesium, 100.7 times more Manganese, 11.5 times more Phosphorus, 8.1 times more Potassium, 68.8 times more Sodium and 14.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Dried Spearmint contains 15.8 times more Energy, 30.2 times more Fat, 56.3 times more Saturated Fat, 930.7 times more Omega 3, 5.6 times more Omega 6, 13.4 times more Carbohydrate, 24.8 times more Fiber and 22.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Spearmint have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.