Comparing Nutrients in 300 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Tomatoes

Weight per 300 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 73.3g
• Tomatoes: 1667g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 22.7 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.34% 8.1g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	50% 65g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	60.5% 44g	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	NA	31.5% 23g	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	NA	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	52.6% 20g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Tomatoes	Recommended Dietary Allowance
Vitamin A	38% 343μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.2% 0.34mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.8% 35.2μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.4% 0.66mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Tomatoes	Recommended Dietary Allowance
Calcium	0.81% 8.07mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	36% 2.88mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.8mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	82.6% 1.9mg	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	7.96% 55.7mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.4mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.74μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Tomatoes:

• Raw Ripe Red Tomatoes contain 2 times more Vitamin A, 2.3 times more Vitamin B1, 2.6 times more Vitamin B3, 5.9 times more Vitamin B5, 3.9 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C, 13.6 times more Vitamin E and 27.2 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Tomatoes:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have more Selenium and 3.1 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 20.7 times more Calcium, 19.7 times more Copper, 1.6 times more Iron, 20.8 times more Magnesium, 7.8 times more Manganese, 7.2 times more Phosphorus, 66.5 times more Potassium, 10.2 times more Zinc and 205.3 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 2.4 times more Fat and 4.1 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Omega 6, 2.1 times more Sugars, 27.3 times more Fiber and 4.3 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.