Comparing Nutrients in 100 grams Tomatoes VS Instant Coffee half the Caffeine

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Instant Coffee half the Caffeine	16%	1%	83%

Macro Nutrients

	Tomatoes	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Energy	0.62% 18kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	56.3% 73g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	0% 0g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	0% 0g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	0.67% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	176% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	0% 0μg	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	15.2% 13.7mg	0% 0mg	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	3.6% 0.54mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Instant Coffee half the Caffeine	Recommended Dietary Allowance
Calcium	1% 10mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	78% 327mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	74.4% 1.7mg	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	3.43% 24mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	104% 3535mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.47% 37mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Instant Coffee half the Caffeine :

• Raw Ripe Red Tomatoes have more Vitamin A, 4.6 times more Vitamin B1, 2.8 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and 4.2 times more Vitamin K than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 3.9 times more Vitamin B2 and 47.4 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Regular Instant Coffee half the Caffeine have similar amounts of Vitamin B5 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Instant Coffee half the Caffeine :

• Raw Ripe Red Tomatoes have 30.5 times more Water than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 14.1 times more Calcium, 2.4 times more Copper, 16.3 times more Iron, 29.7 times more Magnesium, 15 times more Manganese, 12.6 times more Phosphorus, 14.9 times more Potassium, more Selenium, 7.4 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have more Sugars and more Fiber than Regular Instant Coffee half the Caffeine .
• While Regular Instant Coffee half the Caffeine contains 19.6 times more Energy, 2.3 times more Omega 6, 18.8 times more Carbohydrate and 16.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Regular Instant Coffee half the Caffeine have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.