Comparing Nutrients in 100 grams Tomatoes VS Brewed Oolong Tea

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Brewed Oolong Tea	0%	0%	100%

Macro Nutrients

	Tomatoes	Brewed Oolong Tea	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.034% 1kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0% 0g	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	0.12% 0.15g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	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	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Brewed Oolong Tea	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% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	0.38% 0.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	0% 0mg	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	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Brewed Oolong Tea	Recommended Dietary Allowance
Calcium	1% 10mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	9.13% 0.21mg	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	0.14% 1mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	0.35% 12mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.091% 0.01mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Brewed Oolong Tea:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B1, more Vitamin B2, 9.9 times more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Brewed Oolong Tea.
• Both Raw Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Brewed Oolong Tea:

• Raw Ripe Red Tomatoes have 10 times more Calcium, more Copper, more Iron, 11 times more Magnesium, 24 times more Phosphorus, 19.8 times more Potassium and 17 times more Zinc than Brewed Oolong Tea.
• While Brewed Oolong Tea contains 1.8 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Brewed Oolong Tea have similar amounts of Water per 100 g.
• Both Raw Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 25.9 times more Carbohydrate, more Sugars, more Fructose, more Fiber and more Protein than Brewed Oolong Tea.
• Both Raw Ripe Red Tomatoes as well as Brewed Oolong Tea have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.