Comparing Nutrients in 7 ounces Tomatoes VS Dried Dill Weed Spices

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dried Dill Weed Spices	23%	11%	66%

Macro Nutrients

	Tomatoes	Dried Dill Weed Spices	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.9% 8.65g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	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	85.2% 111g	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	71% 27g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	70.7% 39.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dried Dill Weed Spices	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	64.6% 581μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	35% 5.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	261% 3.4mg	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	NA	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	110% 99mg	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 Dill Weed Spices	Recommended Dietary Allowance
Calcium	2% 20mg	354% 3540mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	108% 0.97mg	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	1210% 97mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	213% 895mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	341% 7.84mg	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	154% 1078mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	193% 6565mg	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	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Dried Dill Weed Spices:

• Dried Dill Weed Spices contain 7 times more Vitamin A, 11.3 times more Vitamin B1, 14.9 times more Vitamin B2, 4.7 times more Vitamin B3, 21.4 times more Vitamin B6 and 3.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Dill Weed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Dried Dill Weed Spices:

• Raw Ripe Red Tomatoes have 12.9 times more Water than Dried Dill Weed Spices.
• While Dried Dill Weed Spices contain 178.4 times more Calcium, 8.3 times more Copper, 180.7 times more Iron, 41 times more Magnesium, 34.6 times more Manganese, 22.6 times more Phosphorus, 14 times more Potassium, 41.6 times more Sodium and 19.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Dried Dill Weed Spices contain 14.1 times more Energy, 21.8 times more Fat, 14.3 times more Carbohydrate, 11.3 times more Fiber and 22.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Dried Dill Weed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.