Comparing Nutrients in 5 ounces Tomatoes VS Dried Parsley Spices

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Parsley Spices	30%	14%	56%

Macro Nutrients

	Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	14.3% 414kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	166% 2.66g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	10.4% 1.77g	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	55.2% 71.8g	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	0.82% 0.6g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.8g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	100% 38g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	67.4% 37.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Parsley Spices	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	15.3% 137μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	98% 1.28mg	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	63.8% 255μg	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	197% 177mg	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	84.7% 12.7mg	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 Parsley Spices	Recommended Dietary Allowance
Calcium	1.4% 14mg	162% 1616mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	123% 1.1mg	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	391% 31.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	135% 567mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	605% 14mg	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	88.3% 618mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	112% 3803mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.23% 8.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Dried Parsley Spices:

• Dried Parsley Spices contain 2.3 times more Vitamin A, 5.3 times more Vitamin B1, 125.4 times more Vitamin B2, 16.7 times more Vitamin B3, 11.9 times more Vitamin B5, 11.3 times more Vitamin B6, 12 times more Vitamin B9, 9.1 times more Vitamin C, 16.6 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 Parsley Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Dried Parsley Spices:

• Raw Ripe Red Tomatoes have 16 times more Water than Dried Parsley Spices.
• While Dried Parsley Spices contain 114 times more Calcium, 13.2 times more Copper, 81.6 times more Iron, 36.4 times more Magnesium, 86.1 times more Manganese, 18.2 times more Phosphorus, 11.3 times more Potassium, more Selenium, 90.4 times more Sodium and 32 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 3.3 times more Fructose than Dried Parsley Spices.
• While Dried Parsley Spices contain 16.2 times more Energy, 27.4 times more Fat, 49.2 times more Saturated Fat, 625.3 times more Omega 3, 15.6 times more Omega 6, 13 times more Carbohydrate, 2.8 times more Sugars, 22.3 times more Fiber and 30.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Parsley Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.