Comparing Nutrients in 14 ounces Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Tomatoes	Recommended Dietary Allowance
Energy	53% 1540kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	40.7% 39.5g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	45% 14.3g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	81.4% 1.3g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	67.8% 11.5g	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	215% 279g	12% 15.4g	130g per day for Men 19-50 years
Sugars	143% 104g	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	24% 17.4g	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	% 60.3g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 7.06g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	29.8% 16.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Tomatoes	Recommended Dietary Allowance
Vitamin A	89% 802μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	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	110% 441μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.57mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Tomatoes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	273% 22mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	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	49.3% 345mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	88.4% 1326mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.54% 57g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Tomatoes:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 4.8 times more Vitamin A, 17.5 times more Vitamin B1, 29.4 times more Vitamin B2, 11.4 times more Vitamin B3, 3.1 times more Vitamin B5, 6.5 times more Vitamin B6, 7.4 times more Vitamin B9, 1.7 times more Vitamin E and 1.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Tomatoes:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 1.6 times more Calcium, 20.4 times more Iron, 2.8 times more Manganese, 3.6 times more Phosphorus, more Selenium, 66.8 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Potassium and 6.6 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Raw Ripe Red Tomatoes have similar amounts of Copper and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 21.6 times more Energy, 49.8 times more Fat, 129.1 times more Saturated Fat, 109.3 times more Omega 3, 36.3 times more Omega 6, 18.1 times more Carbohydrate, 9.9 times more Sugars, 3.2 times more Fructose and 4.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Raw Ripe Red Tomatoes have similar amounts of Fiber per 14 oz.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.