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

Macros Ratio

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

Macro Nutrients

	Tomatoes	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	81.4% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	67.8% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	215% 279g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	143% 104g	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	7.5% 5.44g	24% 17.4g	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	% 4.96g	% 60.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.06g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	110% 441μg	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	60.4% 54.4mg	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	14.3% 2.14mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	56% 1.3mg	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	13.6% 95mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	88.4% 1326mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	10% 375g	1.54% 57g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin C than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 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.
• Both Raw Ripe Red Tomatoes as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Ripe Red Tomatoes have 2.3 times more Potassium and 6.6 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 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.
• Both Raw Ripe Red Tomatoes and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 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) contain 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 Raw Ripe Red Tomatoes and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Fiber per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.