Comparing Nutrients in 1 pound Tomatoes VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Tomatoes	Phyllo dough	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	28% 27.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	21% 6.67g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	23.4% 3.97g	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	184% 239g	130g per day for Men 19-50 years
Sugars	16.5% 12g	1.13% 0.82g	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	22.7% 8.6g	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	Phyllo dough	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	10.5% 0.14mg	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	100% 399μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Phyllo dough	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	51% 0.46mg	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	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	94% 2.16mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	9.87% 336mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	192% 106μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.6% 429g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Phyllo dough:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 6.8 times more Vitamin E and 3.2 times more Vitamin K than Phyllo dough.
• While Phyllo dough contains 14.6 times more Vitamin B1, 17.9 times more Vitamin B2, 6.9 times more Vitamin B3, 3.4 times more Vitamin B5 and 5.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Phyllo dough have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Phyllo dough:

• Raw Ripe Red Tomatoes have 3.2 times more Potassium and 2.9 times more Water than Phyllo dough.
• While Phyllo dough contains 1.7 times more Copper, 11.9 times more Iron, 1.4 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus, more Selenium, 96.6 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Phyllo dough have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 14.6 times more Sugars than Phyllo dough.
• While Phyllo dough contains 16.6 times more Energy, 30 times more Fat, 52.5 times more Saturated Fat, 15.7 times more Omega 3, 11 times more Omega 6, 13.5 times more Carbohydrate, 1.6 times more Fiber and 8.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Phyllo dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.