Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Kelp Seaweed	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	14.6% 19g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	1.64% 1.2g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0.31% 0.004mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	89.3% 357μg	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	50.3% 45.2mg	6.6% 5.95mg	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	7.4% 1.1mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Kelp Seaweed	Recommended Dietary Allowance
Calcium	2.2% 22mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	17% 1.35mg	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	17.3% 0.4mg	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	7.94% 55.6mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.38% 162g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Kelp Seaweed:

• Cooked Ripe Red Tomatoes have 4 times more Vitamin A, 39.5 times more Vitamin B6 and 7.6 times more Vitamin C than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 1.4 times more Vitamin B1, 6.8 times more Vitamin B2, 5 times more Vitamin B5, 13.8 times more Vitamin B9, 1.6 times more Vitamin E and 23.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Kelp Seaweed have similar amounts of Vitamin B3 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Kelp Seaweed:

• Cooked Ripe Red Tomatoes have 2.4 times more Potassium than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 15.3 times more Calcium, 1.7 times more Copper, 4.2 times more Iron, 13.4 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Selenium, 21.2 times more Sodium and 8.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Kelp Seaweed have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 4.2 times more Sugars than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 2.4 times more Energy, 2.4 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Kelp Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.