Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dried Spirulina	Recommended Dietary Allowance
Energy	0.62% 18kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	7.96% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	8.3% 2.65g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	51.4% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	7.38% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	18.4% 24g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	4.28% 3.1g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	103% 57.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	3.22% 29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	282% 3.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	23.5% 94μg	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	25.3% 23mg	11.2% 10mg	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	3.73% 0.56mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	21.3% 25.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dried Spirulina	Recommended Dietary Allowance
Calcium	1.1% 11mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	678% 6.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.5% 0.68mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	82.6% 1.9mg	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	4% 28mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	40% 1363mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	70% 1048mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.13% 4.68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Dried Spirulina:

• Cooked Ripe Red Tomatoes have 2.3 times more Vitamin C than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 66.1 times more Vitamin B1, 166.8 times more Vitamin B2, 24.1 times more Vitamin B3, 27 times more Vitamin B5, 4.6 times more Vitamin B6, 7.2 times more Vitamin B9, 8.9 times more Vitamin E and 9.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dried Spirulina Seaweed have similar amounts of Vitamin A per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Dried Spirulina:

• Cooked Ripe Red Tomatoes have 20.2 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 10.9 times more Calcium, 81.3 times more Copper, 41.9 times more Iron, 21.7 times more Magnesium, 18.1 times more Manganese, 4.2 times more Phosphorus, 6.3 times more Potassium, 14.4 times more Selenium, 95.3 times more Sodium and 14.3 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Dried Spirulina Seaweed contains 16.1 times more Energy, 70.2 times more Fat, 176.7 times more Saturated Fat, 411.5 times more Omega 3, 29.9 times more Omega 6, 6 times more Carbohydrate, 5.1 times more Fiber and 60.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Dried Spirulina Seaweed have similar amounts of Sugars per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.