Comparing Nutrients in 7 ounces Tomatoes VS Instant Coffee with Chicory

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Instant Coffee with Chicory	10%	1%	89%

Macro Nutrients

	Tomatoes	Instant Coffee with Chicory	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.76% 0.13g	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	120% 157g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Instant Coffee with Chicory	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	269% 43mg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Instant Coffee with Chicory	Recommended Dietary Allowance
Calcium	2% 20mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11% 0.099mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	101% 423mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	104% 2.4mg	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	77% 538mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	198% 6737mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	36.6% 550mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.22% 8.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Instant Coffee with Chicory:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, 2.8 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Instant Coffee with Chicory.
• While Instant Coffee with Chicory contains 15.3 times more Vitamin B2 and 36.5 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Instant Coffee with Chicory have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Instant Coffee with Chicory have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Instant Coffee with Chicory:

• Raw Ripe Red Tomatoes have 23.1 times more Water than Instant Coffee with Chicory.
• While Instant Coffee with Chicory contains 10.3 times more Calcium, 17.6 times more Iron, 19.4 times more Magnesium, 10.5 times more Manganese, 11.3 times more Phosphorus, 14.3 times more Potassium, more Selenium, 55.4 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Instant Coffee with Chicory have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.4 times more Fiber than Instant Coffee with Chicory.
• While Instant Coffee with Chicory contains 19.7 times more Energy, 20.3 times more Carbohydrate and 10.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Instant Coffee with Chicory have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.