Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	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	85.2% 111g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	71% 27g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	261% 3.4mg	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	NA	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	110% 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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Dill Weed Spices	Recommended Dietary Allowance
Calcium	2.2% 22mg	354% 3540mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	108% 0.97mg	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	1210% 97mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	213% 895mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	341% 7.84mg	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	154% 1078mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	193% 6565mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Dried Dill Weed Spices:

• Dried Dill Weed Spices contain 12.2 times more Vitamin A, 11.6 times more Vitamin B1, 12.9 times more Vitamin B2, 5.3 times more Vitamin B3, 21.6 times more Vitamin B6 and 2.2 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Dried Dill Weed Spices:

• Cooked Ripe Red Tomatoes have 12.9 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 162.2 times more Calcium, 6.5 times more Copper, 71.7 times more Iron, 50.1 times more Magnesium, 37.6 times more Manganese, 19.4 times more Phosphorus, 15.2 times more Potassium, 18.9 times more Sodium and 23.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Dried Dill Weed Spices contain 14.1 times more Energy, 39.6 times more Fat, 13.9 times more Carbohydrate, 19.4 times more Fiber and 21 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.