Comparing Nutrients in 100 calories Dried Marjoram Spices VS Tomatoes

Weight per 100 calories

• Dried Marjoram Spices: 37g
• Tomatoes: 556g

Dried Marjoram Spices have 15.1 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Dried Marjoram Spices or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dried Marjoram Spices	14%	18%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dried Marjoram Spices	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.68% 2.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	74.5% 1.2g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	20% 14.6g	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	NA	10.5% 7.6g	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	NA	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	39% 15g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Dried Marjoram Spices	Tomatoes	Recommended Dietary Allowance
Vitamin A	16.5% 149μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.97% 0.12mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25.3% 101μg	21% 83.3μg	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	21% 19mg	84.6% 76mg	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	4.16% 0.62mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Marjoram Spices	Tomatoes	Recommended Dietary Allowance
Calcium	73.4% 734mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	382% 30.5mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	30.4% 128mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	27.5% 0.63mg	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	16% 113mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	3% 1.66μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.4mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Marjoram Spices vs Tomatoes:

• Dried Marjoram Spices have 1.2 times more Vitamin B9 and 5.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin A, 1.9 times more Vitamin B1, 2.2 times more Vitamin B3, 4 times more Vitamin C and 4.8 times more Vitamin E than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B6 per 100 kcal.
• Both Dried Marjoram Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Marjoram Spices vs Tomatoes:

• Dried Marjoram Spices have 13.2 times more Calcium, 1.3 times more Copper, 20.3 times more Iron, 2.1 times more Magnesium, 3.2 times more Manganese, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Potassium and 186.3 times more Water than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dried Marjoram Spices have 2.3 times more Fat, 71.5 times more Omega 3 and 2.2 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.7 times more Sugars than Dried Marjoram Spices.
• Both Dried Marjoram Spices and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Dried Marjoram Spices as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.