Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	English muffins, whole grain white	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	38.3% 1111kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	175% 228g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	11% 7.94g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	19.5% 0.25mg	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	14.7% 59μg	79.4% 318μg	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	115% 103mg	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	17% 2.54mg	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	5% 50mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	82.7% 0.74mg	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	38.6% 3.1mg	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	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	18% 127mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	117% 1751mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	11.6% 428g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs English muffins, whole grain white:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 2.2 times more Vitamin E and 1.2 times more Vitamin K than English muffins, whole grain white.
• While English muffins, whole grain white contain 7.3 times more Vitamin B1, 8.1 times more Vitamin B2, 4 times more Vitamin B3 and 5.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as English muffins, whole grain white have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs English muffins, whole grain white:

• Cooked Ripe Red Tomatoes have 1.7 times more Potassium and 2.4 times more Water than English muffins, whole grain white.
• While English muffins, whole grain white contain 12.7 times more Calcium, 2.2 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 4.5 times more Phosphorus, 34.6 times more Selenium, 35.1 times more Sodium and 6.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.4 times more Sugars than English muffins, whole grain white.
• While English muffins, whole grain white contain 13.6 times more Energy, 15.9 times more Fat, 12.5 times more Carbohydrate, 5 times more Fiber and 7.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as English muffins, whole grain white have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.