Comparing Nutrients in 1 pound Tomatoes VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Tomatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	37.4% 36.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	41.4% 13.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	64% 1.03g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	55% 9.35g	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	172% 224g	130g per day for Men 19-50 years
Sugars	16.5% 12g	23.2% 17g	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	1.75% 1.27g	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	% 1.72g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.72g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.13% 4g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	20.6% 0.27mg	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	107% 426μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	66.2% 662mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	52.4% 0.47mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	106% 2.44mg	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	133% 934mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	223% 3338mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.6% 429g	3.92% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 13.6 times more Vitamin B1, 14.8 times more Vitamin B2, 7.4 times more Vitamin B3, 6.3 times more Vitamin B5 and 6.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Tortillas, ready-to-bake or -fry, flour, refrigerated have similar amounts of Vitamin K per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• Raw Ripe Red Tomatoes have 1.9 times more Potassium and 3 times more Water than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 14.6 times more Calcium, 1.8 times more Copper, 13.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 8.6 times more Phosphorus, more Selenium, 147.2 times more Sodium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 4.9 times more Fructose than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While Tortillas, ready-to-bake or -fry, flour, refrigerated contain 17 times more Energy, 40 times more Fat, 104.4 times more Saturated Fat, 75.3 times more Omega 3, 25.8 times more Omega 6, 12.7 times more Carbohydrate, 1.4 times more Sugars, 2.9 times more Fiber and 9.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.