Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Tortillas, ready-to-bake or -fry, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	40% 38.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	60.5% 19.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	140% 182g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	13.4% 9.7g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	102% 39g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	272% 3.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	95% 1.24mg	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	13% 51.6μg	137% 548μg	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	101% 90mg	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	15% 2.22mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	97% 968mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	117% 1.06mg	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	33.7% 2.7mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	16% 111mg	196% 1373mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	267% 147μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	10% 374g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Tortillas, ready-to-bake or -fry, whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Tortillas, ready-to-bake or -fry, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Tortillas, ready-to-bake or -fry, whole wheat:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Tortillas, ready-to-bake or -fry, whole wheat.
• While 14 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 22.9 times more Vitamin B1, 13.1 times more Vitamin B2, 9.1 times more Vitamin B3, 3.9 times more Vitamin B6, 10.6 times more Vitamin B9, 1.6 times more Vitamin E and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Tortillas, ready-to-bake or -fry, whole wheat:

• 14 ounces of Cooked Ripe Red Tomatoes have 3.1 times more Water than Tortillas, ready-to-bake or -fry, whole wheat.
• While 14 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 22.2 times more Calcium, 3.5 times more Copper, 3.9 times more Iron, 9.4 times more Magnesium, 12.4 times more Phosphorus, 74 times more Selenium, 56.1 times more Sodium and 13.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tortillas, ready-to-bake or -fry, whole wheat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tortillas, ready-to-bake or -fry, whole wheat contain 17.2 times more Energy, 88.7 times more Fat, 325.2 times more Saturated Fat, 16.5 times more Omega 3, 22.8 times more Omega 6, 11.4 times more Carbohydrate, 14 times more Fiber and 10.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Tortillas, ready-to-bake or -fry, whole wheat offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein