Comparing Nutrients in 14 ounces Croutons, plain VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Croutons, plain	Tomatoes	Recommended Dietary Allowance
Energy	55.7% 1615kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	84.3% 47.2g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	206% 2.47mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	135% 21.6mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	131% 524μg	15% 59.5μg	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	0% 0mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Tomatoes	Recommended Dietary Allowance
Calcium	30% 302mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	202% 16mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	19.7% 0.45mg	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	65.2% 456mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	185% 2770mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.59% 22g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Croutons, plain vs Tomatoes:

• Croutons, plain have 16.8 times more Vitamin B1, 14.3 times more Vitamin B2, 9.2 times more Vitamin B3, 4.8 times more Vitamin B5 and 8.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 3.1 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• Both Croutons, plain as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Croutons, plain vs Tomatoes:

• Croutons, plain have 7.6 times more Calcium, 2.8 times more Copper, 15.1 times more Iron, 2.8 times more Magnesium, 4.4 times more Manganese, 4.8 times more Phosphorus, more Selenium, 139.6 times more Sodium and 5.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Potassium and 17.2 times more Water than Croutons, plain.

Comparison of macro-nutrients per 14 ounces:

• Croutons, plain have 22.6 times more Energy, 33 times more Fat, 53.9 times more Saturated Fat, 23.3 times more Omega 3, 15.1 times more Omega 6, 18.9 times more Carbohydrate, 4.3 times more Fiber and 13.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Croutons, plain as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.