Comparing Nutrients in 5 ounces Tomatoes VS Coriander Seed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Coriander Seed	12%	37%	51%

Macro Nutrients

	Tomatoes	Coriander Seed	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	26% 25g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	14.6% 2.5g	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	60% 78g	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	156% 59.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Coriander Seed	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	19% 3mg	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	NA	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	0% 0μg	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	33% 29.8mg	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	Coriander Seed	Recommended Dietary Allowance
Calcium	1.4% 14mg	100% 1005mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	154% 1.4mg	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	289% 23mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	111% 468mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	117% 2.7mg	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	83% 580mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	53% 1796mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	60.6% 6.66mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.34% 12.6g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin B9 than Coriander Seed Spices.
• While Coriander Seed Spices contain 6.5 times more Vitamin B1, 15.3 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Coriander Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Coriander Seed:

• Raw Ripe Red Tomatoes have 10.7 times more Water than Coriander Seed Spices.
• While Coriander Seed Spices contain 70.9 times more Calcium, 16.5 times more Copper, 60.4 times more Iron, 30 times more Magnesium, 16.7 times more Manganese, 17 times more Phosphorus, 5.3 times more Potassium, more Selenium, 7 times more Sodium and 27.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Coriander Seed Spices contain 16.6 times more Energy, 88.9 times more Fat, 35.4 times more Saturated Fat, 21.9 times more Omega 6, 14.1 times more Carbohydrate, 34.9 times more Fiber and 14.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Coriander Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.