Comparing Nutrients in 1 pound Tomatoes VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Breadnuts	11%	4%	85%

Macro Nutrients

	Tomatoes	Breadnuts	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	34% 984kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.63% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	11% 1.84g	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	161% 210g	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	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Breadnuts	Recommended Dietary Allowance
Vitamin A	21% 191μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	141% 1.83mg	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	75% 299μg	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	138% 124mg	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	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	Breadnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	728% 6.55mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	35% 0.81mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	158% 5366mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.37% 141mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	11.6% 429g	5.5% 204g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Breadnuts:

• Raw Ripe Red Tomatoes have 3.5 times more Vitamin A than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 1.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 12.4 times more Vitamin B5, 5 times more Vitamin B6, 4.4 times more Vitamin B9 and 2 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Breadnuts:

• Raw Ripe Red Tomatoes have 2.1 times more Water than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 9.8 times more Calcium, 24.5 times more Copper, 7.7 times more Iron, 6.2 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 5 times more Potassium, 6.2 times more Sodium and 6.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Breadnut Tree Seeds contain 12.1 times more Energy, 5 times more Fat, 40.7 times more Omega 3, 5.1 times more Omega 6, 11.9 times more Carbohydrate and 6.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.