Comparing Nutrients in 7 ounces Tomatoes VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Tomatoes	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	112% 145g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	0% 0g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	0% 0g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.85% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	0% 0μg	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	30.2% 27mg	0% 0mg	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	7.14% 1.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	2% 20mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	155% 649mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	148% 3.4mg	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	6.8% 47.6mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	206% 7015mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.17% 6.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Instant Coffee half the Caffeine :

• Raw Ripe Red Tomatoes have more Vitamin A, 4.6 times more Vitamin B1, 2.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 4.2 times more Vitamin K than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 3.9 times more Vitamin B2 and 47.4 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Regular Instant Coffee half the Caffeine have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Instant Coffee half the Caffeine :

• Raw Ripe Red Tomatoes have 30.5 times more Water than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 14.1 times more Calcium, 2.4 times more Copper, 16.3 times more Iron, 29.7 times more Magnesium, 15 times more Manganese, 12.6 times more Phosphorus, 14.9 times more Potassium, more Selenium, 7.4 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have more Sugars and more Fiber than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 19.6 times more Energy, 2.3 times more Omega 6, 18.8 times more Carbohydrate and 16.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.