Comparing Nutrients in 500 calories Human Breast Milk VS Tomatoes

Weight per 500 calories

• Human Breast Milk: 714g
• Tomatoes: 2778g

Human Breast Milk has 3.9 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Human Breast Milk or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Human Breast Milk	6%	55%	39%
Tomatoes	17%	9%	74%

Macro Nutrients

	Human Breast Milk	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	15.7% 2.67g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	34.5% 100mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	83% 108g	130g per day for Men 19-50 years
Sugars	68% 49.2g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	13% 7.36g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Human Breast Milk	Tomatoes	Recommended Dietary Allowance
Vitamin A	48.4% 436μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.8% 0.26mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.04% 0.079mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	39.7% 35.7mg	423% 381mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	3.57% 21.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.8% 0.57mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.8% 2.14μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Human Breast Milk	Tomatoes	Recommended Dietary Allowance
Calcium	23% 229mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	2.68% 0.21mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	5.1% 21.4mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	138% 3.17mg	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	14.3% 100mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.1% 121mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	17% 625g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Human Breast Milk vs Tomatoes:

• Fluid Mature Human Breast Milk has more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Vitamin A, 10.3 times more Vitamin B1, 2.1 times more Vitamin B2, 13.1 times more Vitamin B3, 1.6 times more Vitamin B5, 28.3 times more Vitamin B6, 11.7 times more Vitamin B9, 10.7 times more Vitamin C, 26.3 times more Vitamin E and 102.4 times more Vitamin K than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Human Breast Milk vs Tomatoes:

• Fluid Mature Human Breast Milk has more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.4 times more Copper, 35 times more Iron, 14.3 times more Magnesium, 17.1 times more Manganese, 6.7 times more Phosphorus, 18.1 times more Potassium, 3.9 times more Zinc and 4.2 times more Water than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Raw Ripe Red Tomatoes have similar amounts of Calcium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Fluid Mature Human Breast Milk has 5.6 times more Fat, 18.5 times more Saturated Fat, 4.5 times more Omega 3, 1.2 times more Omega 6 and more Cholesterol than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Carbohydrate, 1.5 times more Sugars, more Fiber and 3.3 times more Protein than Fluid Mature Human Breast Milk.
• Both Fluid Mature Human Breast Milk and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Fluid Mature Human Breast Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.