Comparing Nutrients in 7 ounces Tomatoes VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Tomatoes	Dried Leeks	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.5% 0.93g	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	114% 148g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Leeks	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	185% 2.4mg	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	182% 726μg	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	260% 234mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	2% 20mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	145% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	227% 5.23mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Dried Leeks:

• Raw Ripe Red Tomatoes have 3 times more Vitamin A than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 21.6 times more Vitamin B1, 21.1 times more Vitamin B2, 5.9 times more Vitamin B3, 8.6 times more Vitamin B5, 15.1 times more Vitamin B6, 24.4 times more Vitamin B9 and 8.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Freeze-dried Leeks have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Dried Leeks:

• Raw Ripe Red Tomatoes have 47.3 times more Water than Freeze-dried Leeks.
• While Freeze-dried Leeks contain 36 times more Calcium, 11.1 times more Copper, 28.1 times more Iron, 14.6 times more Magnesium, 23.1 times more Manganese, 14.4 times more Phosphorus, 10.1 times more Potassium, more Selenium, 7 times more Sodium and 3.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Freeze-dried Leeks contain 17.8 times more Energy, 10.5 times more Fat, 230.3 times more Omega 3, 5.9 times more Omega 6, 19.2 times more Carbohydrate, 8.7 times more Fiber and 17.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Freeze-dried Leeks have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.