Comparing Nutrients in 7 ounces Tomatoes VS Ginkgo Nuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Ginkgo Nuts	9%	8%	83%

Macro Nutrients

	Tomatoes	Ginkgo Nuts	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.98% 0.63g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	6.75% 1.15g	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	57.4% 74.6g	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	NA	38g per day for Men 19-50 years
Protein	3.1% 1.75g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Ginkgo Nuts	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	74.4% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	50% 0.65mg	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	26.8% 107μg	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	33% 29.8mg	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	Ginkgo Nuts	Recommended Dietary Allowance
Calcium	2% 20mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	60.4% 0.54mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	9.75% 0.22mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.96% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Ginkgo Nuts:

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin A than Raw Ginkgo Nuts.
• While Raw Ginkgo Nuts contain 5.9 times more Vitamin B1, 4.7 times more Vitamin B2, 10.1 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Ginkgo Nuts have similar amounts of Vitamin C per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Ginkgo Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Ginkgo Nuts:

• Raw Ripe Red Tomatoes have 5 times more Calcium and 1.7 times more Water than Raw Ginkgo Nuts.
• While Raw Ginkgo Nuts contain 4.6 times more Copper, 3.7 times more Iron, 2.5 times more Magnesium, 5.2 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Ginkgo Nuts have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ginkgo Nuts contain 10.1 times more Energy, 8.4 times more Fat, 7 times more Omega 3, 7.2 times more Omega 6, 9.7 times more Carbohydrate and 4.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Ginkgo Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.