Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Muffins, English, wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Muffins, English, wheat	15%	8%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Muffins, English, wheat	Recommended Dietary Allowance
Energy	6.2% 180kcal	77% 2230kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	46% 7.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	345% 448g	130g per day for Men 19-50 years
Sugars	34.3% 25g	21.5% 15.6g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	121% 46g	38g per day for Men 19-50 years
Protein	17% 9.5g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Muffins, English, wheat	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	359% 4.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	225% 2.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	89% 4.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	67% 0.87mg	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	32.5% 130μg	160% 640μg	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	253% 228mg	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	37.3% 5.6mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Muffins, English, wheat	Recommended Dietary Allowance
Calcium	11% 110mg	178% 1780mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	164% 1.48mg	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	85% 6.8mg	359% 28.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	435% 10mg	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	40% 280mg	153% 1070mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	531% 292μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	25.5% 943g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Muffins, English, wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Muffins, English, wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Muffins, English, wheat:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, more Vitamin C, 1.2 times more Vitamin E and 3.5 times more Vitamin K than Muffins, English, wheat.
• While 1 kg of Muffins, English, wheat contains 12 times more Vitamin B1, 13.3 times more Vitamin B2, 6.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 4.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Muffins, English, wheat provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Muffins, English, wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Muffins, English, wheat have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Muffins, English, wheat:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.2 times more Water than Muffins, English, wheat.
• While 1 kg of Muffins, English, wheat contains 16.2 times more Calcium, 2 times more Copper, 4.2 times more Iron, 4.1 times more Magnesium, 9.5 times more Manganese, 3.8 times more Phosphorus, 58.4 times more Selenium, 32.1 times more Sodium and 7.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Muffins, English, wheat contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.6 times more Sugars than Muffins, English, wheat.
• While 1 kg of Muffins, English, wheat contains 12.4 times more Energy, 18.2 times more Fat, 24 times more Omega 3, 18.7 times more Omega 6, 11.2 times more Carbohydrate, 6.6 times more Fiber and 9.2 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein