Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Saffron

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Saffron	13%	15%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Saffron	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	21.2% 615kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	9.84% 3.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	8.8% 1.5g	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	100% 130g	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	20.4% 7.74g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Saffron	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	18% 2.9mg	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	154% 2mg	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	46% 185μg	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	178% 160mg	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	Saffron	Recommended Dietary Allowance
Calcium	2.2% 22mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	72.3% 0.65mg	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	275% 22mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	125% 524mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	2451% 56.4mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	101% 3421mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.64% 23.6g	3700g per day for Men 19-50 years

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

• Saffron Spices contain 3.2 times more Vitamin B1, 12.1 times more Vitamin B2, 2.7 times more Vitamin B3, 12.8 times more Vitamin B6, 7.2 times more Vitamin B9 and 3.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Saffron Spices have similar amounts of Vitamin A per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Saffron Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Ripe Red Tomatoes have 7.9 times more Water than Saffron Spices.
• While Saffron Spices contain 10.1 times more Calcium, 4.4 times more Copper, 16.3 times more Iron, 29.3 times more Magnesium, 270.6 times more Manganese, 9 times more Phosphorus, 7.9 times more Potassium, 11.2 times more Selenium, 13.5 times more Sodium and 7.8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Saffron Spices contain 17.2 times more Energy, 53.2 times more Fat, 105.7 times more Saturated Fat, 621 times more Omega 3, 18 times more Omega 6, 16.3 times more Carbohydrate, 5.6 times more Fiber and 12 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Saffron Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.