Comparing Nutrients in 5 ounces Tomatoes VS Curry Powder

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Curry Powder	14%	31%	55%

Macro Nutrients

	Tomatoes	Curry Powder	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	16% 461kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	23.7% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	23.2% 3.95g	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	61% 79g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	5.4% 3.9g	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	1.54% 1.1g	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	% 0.88g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	198% 75.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Curry Powder	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	11.4% 0.15mg	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	20% 79.4μg	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	1.1% 0.99mg	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	239% 35.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Curry Powder	Recommended Dietary Allowance
Calcium	1.4% 14mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	189% 1.7mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	512% 11.8mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	48.8% 1658mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	4.9% 73.7mg	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% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Curry Powder:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 19.6 times more Vitamin C than Curry Powder Spice.
• While Curry Powder Spice contains 4.8 times more Vitamin B1, 10.5 times more Vitamin B2, 5.5 times more Vitamin B3, 12 times more Vitamin B5, 1.3 times more Vitamin B6, 3.7 times more Vitamin B9, 46.7 times more Vitamin E and 12.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Curry Powder Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Curry Powder:

• Raw Ripe Red Tomatoes have 10.7 times more Water than Curry Powder Spice.
• While Curry Powder Spice contains 52.5 times more Calcium, 20.3 times more Copper, 70.7 times more Iron, 23.2 times more Magnesium, 72.8 times more Manganese, 15.3 times more Phosphorus, 4.9 times more Potassium, more Selenium, 10.4 times more Sodium and 27.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.7 times more Fructose than Curry Powder Spice.
• While Curry Powder Spice contains 18.1 times more Energy, 70.1 times more Fat, 58.9 times more Saturated Fat, 89.3 times more Omega 3, 34.9 times more Omega 6, 14.4 times more Carbohydrate, 44.3 times more Fiber and 16.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Curry Powder Spice have similar amounts of Sugars per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Curry Powder Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.