Comparing Nutrients in 5 ounces Tomatoes VS Ground Cloves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Ground Cloves	6%	29%	65%

Macro Nutrients

	Tomatoes	Ground Cloves	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	19% 18.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	22% 3.77g	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	71.5% 93g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	4.65% 3.37g	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	2.1% 1.5g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.028g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	126% 48g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Ground Cloves	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	42.6% 0.55mg	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	8.86% 35.4μg	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	0.31% 0.28mg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	167% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Ground Cloves	Recommended Dietary Allowance
Calcium	1.4% 14mg	89.6% 896mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	58% 0.52mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	87.4% 367mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	3706% 85.2mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	42.5% 1446mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Ground Cloves:

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A and 68.5 times more Vitamin C than Ground Cloves Spices.
• While Ground Cloves Spices contain 4.3 times more Vitamin B1, 11.6 times more Vitamin B2, 2.6 times more Vitamin B3, 5.7 times more Vitamin B5, 4.9 times more Vitamin B6, 1.7 times more Vitamin B9, 16.3 times more Vitamin E and 17.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Ground Cloves Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Ground Cloves:

• Raw Ripe Red Tomatoes have 9.6 times more Water than Ground Cloves Spices.
• While Ground Cloves Spices contain 63.2 times more Calcium, 6.2 times more Copper, 43.8 times more Iron, 23.5 times more Magnesium, 527.4 times more Manganese, 4.3 times more Phosphorus, 4.3 times more Potassium, more Selenium, 55.4 times more Sodium and 13.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Fructose than Ground Cloves Spices.
• While Ground Cloves Spices contain 15.2 times more Energy, 65 times more Fat, 141.1 times more Saturated Fat, 195 times more Omega 3, 33.2 times more Omega 6, 16.8 times more Carbohydrate, 28.3 times more Fiber and 6.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Ground Cloves Spices have similar amounts of Sugars per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Ground Cloves Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.