Comparing Nutrients in 5 ounces Tomatoes VS Ground Mustard Seed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Ground Mustard Seed	19%	60%	21%

Macro Nutrients

	Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	53% 51.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	8.8% 2.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	336% 5.38g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	49.4% 8.4g	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	30.6% 40g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	13.3% 9.62g	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	0.039% 0.028g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.23g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	43.3% 0.56mg	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	57.4% 230μg	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	11% 10mg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Ground Mustard Seed	Recommended Dietary Allowance
Calcium	1.4% 14mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	102% 0.91mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	151% 3.47mg	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	168% 1174mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	30.8% 1046mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	536% 295μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.2% 7.47g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.9 times more Vitamin C and 1.5 times more Vitamin K than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 21.8 times more Vitamin B1, 13.7 times more Vitamin B2, 8 times more Vitamin B3, 9.1 times more Vitamin B5, 5 times more Vitamin B6, 10.8 times more Vitamin B9 and 9.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Ground Mustard Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Ground Mustard Seed:

• Raw Ripe Red Tomatoes have 17.9 times more Water than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 26.6 times more Calcium, 10.9 times more Copper, 34.1 times more Iron, 33.6 times more Magnesium, 21.5 times more Manganese, 34.5 times more Phosphorus, 3.1 times more Potassium, more Selenium and 35.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 68.5 times more Fructose than Ground Mustard Seed Spices.
• While Ground Mustard Seed Spices contain 28.2 times more Energy, 181.2 times more Fat, 71 times more Saturated Fat, 1264 times more Omega 3, 74 times more Omega 6, 7.2 times more Carbohydrate, 2.6 times more Sugars, 10.2 times more Fiber and 29.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Ground Mustard Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.