Comparing Nutrients in 1 pound Tomatoes VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Tomatoes	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	64% 1855kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	37.4% 12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	32.2% 5.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	254% 330g	130g per day for Men 19-50 years
Sugars	16.5% 12g	181% 131g	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	12% 4.54g	38g per day for Men 19-50 years
Protein	7.13% 4g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	21% 191μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	162% 2.1mg	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	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	34.3% 0.31mg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	65.5% 1.5mg	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	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.3% 47.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Raw Ripe Red Tomatoes have more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 11.1 times more Vitamin A, 9.9 times more Vitamin B1, 21.8 times more Vitamin B2, 8.8 times more Vitamin B3, 3.8 times more Vitamin B5, 5.8 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin K per 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• Raw Ripe Red Tomatoes have 2.9 times more Potassium and 9 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 14.5 times more Iron, 2.9 times more Manganese, 3.2 times more Phosphorus, more Selenium, 70.8 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Calcium, Copper and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 22.7 times more Energy, 55.2 times more Fat, 94.2 times more Saturated Fat, 24.3 times more Omega 3, 15.1 times more Omega 6, 18.7 times more Carbohydrate, 11 times more Sugars and 5.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Fiber per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 1 lb.