Comparing Nutrients in 1 pound Tomatoes VS Muffins, wheat bran, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Muffins, wheat bran, dry mix	7%	25%	68%

Macro Nutrients

	Tomatoes	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	62% 1796kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	56% 54.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	48% 8.14g	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	255% 331g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.13% 4g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	98% 1.28mg	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	96% 386μg	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	69% 62mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Muffins, wheat bran, dry mix	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	526% 12mg	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	311% 2177mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	212% 3175mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.59% 21.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Muffins, wheat bran, dry mix:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Muffins, wheat bran, dry mix.
• While Muffins, wheat bran, dry mix contain 9.7 times more Vitamin B1, 14.7 times more Vitamin B2, 8.4 times more Vitamin B3, 7.5 times more Vitamin B5, 3.5 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Muffins, wheat bran, dry mix have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Muffins, wheat bran, dry mix:

• Raw Ripe Red Tomatoes have 19.7 times more Water than Muffins, wheat bran, dry mix.
• While Muffins, wheat bran, dry mix contain 3.6 times more Calcium, 3.4 times more Copper, 13.3 times more Iron, 7.9 times more Magnesium, 23.4 times more Manganese, 20 times more Phosphorus, more Selenium, 140 times more Sodium and 8.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Muffins, wheat bran, dry mix have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Muffins, wheat bran, dry mix contain 22 times more Energy, 60 times more Fat, 105 times more Saturated Fat, 36 times more Omega 3, 22.4 times more Omega 6, 18.8 times more Carbohydrate and 8.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Muffins, wheat bran, dry mix have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.