Comparing Nutrients in 7 ounces Tomatoes VS Irishmoss Seaweed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Irishmoss Seaweed	11%	3%	86%

Macro Nutrients

	Tomatoes	Irishmoss Seaweed	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.023% 0.004g	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	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1.67% 1.2g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Irishmoss Seaweed	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	7% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.5% 0.14mg	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	90% 361μg	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	6.6% 5.95mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Irishmoss Seaweed	Recommended Dietary Allowance
Calcium	2% 20mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	33% 0.3mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	32% 0.73mg	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	44.5% 312mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.68% 125mg	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	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.36% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Irishmoss Seaweed:

• Raw Ripe Red Tomatoes have 7 times more Vitamin A, 2.5 times more Vitamin B1, 4.6 times more Vitamin C and 1.6 times more Vitamin K than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 24.5 times more Vitamin B2, 2 times more Vitamin B5, 12.1 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Irishmoss Seaweed have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Irishmoss Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Irishmoss Seaweed:

• Raw Ripe Red Tomatoes have 3.8 times more Potassium than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 7.2 times more Calcium, 2.5 times more Copper, 33 times more Iron, 13.1 times more Magnesium, 3.2 times more Manganese, 6.5 times more Phosphorus, more Selenium, 13.4 times more Sodium and 11.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Irishmoss Seaweed have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 4.3 times more Sugars than Raw Irishmoss Seaweed.
• While Raw Irishmoss Seaweed contain 2.7 times more Energy, 3.2 times more Carbohydrate and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Irishmoss Seaweed have similar amounts of Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Irishmoss Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.