Comparing Nutrients in 5 ounces Tomatoes VS Pumpkin Pie Spice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pumpkin Pie Spice	6%	27%	67%

Macro Nutrients

	Tomatoes	Pumpkin Pie Spice	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	29% 9.26g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	5.96% 1g	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	75.5% 98g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	15% 11g	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	55.2% 21g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pumpkin Pie Spice	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	20% 3.18mg	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	43.6% 0.57mg	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	8.5% 34μg	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	37% 33mg	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	18.2% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	33.5% 40.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pumpkin Pie Spice	Recommended Dietary Allowance
Calcium	1.4% 14mg	97% 967mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	76.2% 0.69mg	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	349% 28mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	976% 22.5mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13μg	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	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Pumpkin Pie Spice:

• Raw Ripe Red Tomatoes have 3.2 times more Vitamin A than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 3.5 times more Vitamin B1, 7.2 times more Vitamin B2, 3.8 times more Vitamin B3, 5 times more Vitamin B6, 1.6 times more Vitamin B9, 1.7 times more Vitamin C, 3.6 times more Vitamin E and 3.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pumpkin Pie Spice have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Pumpkin Pie Spice:

• Raw Ripe Red Tomatoes have 11.2 times more Water than Pumpkin Pie Spice.
• While Pumpkin Pie Spice contains 68.2 times more Calcium, 8.2 times more Copper, 73 times more Iron, 12.4 times more Magnesium, 139 times more Manganese, 4.9 times more Phosphorus, 2.8 times more Potassium, more Selenium, 10.4 times more Sodium and 13.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Pumpkin Pie Spice contains 19 times more Energy, 63 times more Fat, 233.2 times more Saturated Fat, 21.7 times more Omega 3, 8.9 times more Omega 6, 17.8 times more Carbohydrate, 3 times more Sugars, 12.3 times more Fiber and 6.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pumpkin Pie Spice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.