Comparing Nutrients in 7 ounces Tomatoes VS Ground Ginger

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Ground Ginger	10%	11%	79%

Macro Nutrients

	Tomatoes	Ground Ginger	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.67% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	16% 5.16g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	8.24% 1.4g	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	109% 142g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	9.28% 6.73g	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	4.87% 3.53g	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	% 2.42g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	73.6% 28g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Ground Ginger	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	96% 1.24mg	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	6.45% 25.8μg	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	1.54% 1.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Ground Ginger	Recommended Dietary Allowance
Calcium	2% 20mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	106% 0.95mg	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	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	101% 425mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	2873% 66mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	77% 2619mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	201% 111μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	65.7% 7.22mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.53% 19.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Ground Ginger:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 19.6 times more Vitamin C, more Vitamin E and 9.9 times more Vitamin K than Ground Ginger Spices.
• While Ground Ginger Spices contain 8.9 times more Vitamin B2, 16.2 times more Vitamin B3, 5.4 times more Vitamin B5 and 7.8 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Ground Ginger Spices have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Ground Ginger Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Ground Ginger:

• Raw Ripe Red Tomatoes have 9.5 times more Water than Ground Ginger Spices.
• While Ground Ginger Spices contain 11.4 times more Calcium, 8.1 times more Copper, 73.3 times more Iron, 19.5 times more Magnesium, 292.1 times more Manganese, 7 times more Phosphorus, 5.6 times more Potassium, more Selenium, 5.4 times more Sodium and 21.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Ground Ginger Spices contain 18.6 times more Energy, 21.2 times more Fat, 92.8 times more Saturated Fat, 74.3 times more Omega 3, 8.8 times more Omega 6, 18.4 times more Carbohydrate, 1.3 times more Sugars, 1.3 times more Fructose, 11.8 times more Fiber and 10.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Ground Ginger Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.