Comparing Nutrients in 5 ounces Tomatoes VS Dried Coriander Leaf

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Coriander Leaf	26%	13%	61%

Macro Nutrients

	Tomatoes	Dried Coriander Leaf	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7% 6.78g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	2.73% 0.46g	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	57% 74g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	14.2% 10.3g	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	38.8% 14.7g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	55.5% 31g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Coriander Leaf	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	46% 415μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	66.5% 0.86mg	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	97% 388μg	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	893% 803mg	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	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	1606% 1927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dried Coriander Leaf	Recommended Dietary Allowance
Calcium	1.4% 14mg	177% 1766mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	281% 2.53mg	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	752% 60mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	234% 984mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	392% 9mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	186% 6330mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	75.5% 41.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Dried Coriander Leaf Spices contain 7 times more Vitamin A, 33.8 times more Vitamin B1, 78.9 times more Vitamin B2, 18 times more Vitamin B3, 7.6 times more Vitamin B6, 18.3 times more Vitamin B9, 41.4 times more Vitamin C, 1.9 times more Vitamin E and 172.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Coriander Leaf Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Dried Coriander Leaf:

• Raw Ripe Red Tomatoes have 12.9 times more Water than Dried Coriander Leaf Spices.
• While Dried Coriander Leaf Spices contain 124.6 times more Calcium, 30.3 times more Copper, 157.3 times more Iron, 63.1 times more Magnesium, 55.7 times more Manganese, 20 times more Phosphorus, 18.8 times more Potassium, more Selenium, 42.2 times more Sodium and 27.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Dried Coriander Leaf Spices contain 15.5 times more Energy, 23.9 times more Fat, 4.1 times more Omega 6, 13.4 times more Carbohydrate, 2.8 times more Sugars, 8.7 times more Fiber and 24.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Coriander Leaf Spices have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.