Comparing Nutrients in 7 ounces Tomatoes VS Chicory Roots

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Chicory Roots	7%	2%	91%

Macro Nutrients

	Tomatoes	Chicory Roots	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	4.93% 143kcal	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	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.88% 0.15g	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	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	24% 17.3g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Chicory Roots	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	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	36.8% 0.48mg	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	11.4% 45.6μg	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	11% 9.92mg	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	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	Chicory Roots	Recommended Dietary Allowance
Calcium	2% 20mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	17% 0.15mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	20% 0.46mg	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	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Chicory Roots:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.5 times more Vitamin B3 and 2.7 times more Vitamin C than Raw Chicory Roots.
• While Raw Chicory Roots contain 1.6 times more Vitamin B2, 3.6 times more Vitamin B5, 3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Chicory Roots have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Chicory Roots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Chicory Roots:

• Raw Chicory Roots contain 4.1 times more Calcium, 1.3 times more Copper, 3 times more Iron, 2 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, more Selenium, 10 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Chicory Roots have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chicory Roots contain 4 times more Energy, 4.5 times more Carbohydrate, 3.3 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Chicory Roots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.