Comparing Nutrients in 5 ounces Tomatoes VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Tomatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	8% 7.77g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	17.4% 2.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	74.7% 97g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	11.2% 8.14g	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	2.68% 1.94g	3.87% 2.8g	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	% 1.77g	% 2.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	114% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	54.6% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20.7% 0.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	4.25% 3.83mg	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	5.1% 0.77mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	54.3% 65.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	1.4% 14mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	60.6% 1.4mg	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	4.86% 34mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	63.7% 35μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	198% 2977mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.24% 9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Seasoned Dry Bread Crumbs :

• Raw Ripe Red Tomatoes have 4.2 times more Vitamin A, 5.1 times more Vitamin C and 2.1 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 26 times more Vitamin B1, 21.8 times more Vitamin B2, 10.4 times more Vitamin B3, 7 times more Vitamin B5, 2.1 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12 and 5.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Seasoned Dry Bread Crumbs :

• Raw Ripe Red Tomatoes have 14.9 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 18.2 times more Calcium, 4.1 times more Copper, 18.2 times more Iron, 4.2 times more Magnesium, 8.6 times more Manganese, 7.4 times more Phosphorus, more Selenium, 420 times more Sodium and 8.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Seasoned Grated Dry Bread Crumbs have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Seasoned Grated Dry Bread Crumbs contain 21.3 times more Energy, 27.4 times more Fat, 49.7 times more Saturated Fat, 72 times more Omega 3, 26.1 times more Omega 6, 17.6 times more Carbohydrate, 2.2 times more Sugars, 1.4 times more Fructose, 4.1 times more Fiber and 16.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.