Comparing Nutrients in 1 pound Tomatoes VS Prepared Dry Mix Stuffing Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	Tomatoes	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	56.3% 54.7g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	33% 10.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	87% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	65.7% 85.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	12.8% 9.25g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	7.13% 4g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	21% 191μg	57.5% 517μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	42% 168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	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	16.3% 2.45mg	40.5% 6.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	32.3% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	5.66% 226μg	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	15.3% 1.22mg	54% 4.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	28.8% 0.66mg	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	15.6% 109mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	97% 53.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.6% 429g	7.94% 294g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Prepared Dry Mix Stuffing Bread:

• Raw Ripe Red Tomatoes have 2.1 times more Vitamin B6 and more Vitamin C than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 2.7 times more Vitamin A, 3.8 times more Vitamin B1, 5.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B9, 2.5 times more Vitamin E and 1.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Bread, stuffing, dry mix, prepared have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Prepared Dry Mix Stuffing Bread:

• Raw Ripe Red Tomatoes have 3.5 times more Potassium and 1.5 times more Water than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 3 times more Calcium, 21.7 times more Fluoride, 3.5 times more Iron, 1.3 times more Manganese, 1.6 times more Phosphorus, more Selenium, 95.8 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Bread, stuffing, dry mix, prepared have similar amounts of Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.3 times more Sugars and 1.5 times more Fiber than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 10.8 times more Energy, 60.3 times more Fat, 82.8 times more Saturated Fat, 97.7 times more Omega 3, 40.7 times more Omega 6, 4.8 times more Carbohydrate and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.