Comparing Nutrients in 5 ounces 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	0.88% 25.5kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	79.3% 103g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	56.7% 41g	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	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	43% 0.52mg	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	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	50.7% 0.66mg	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	17% 68μg	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	21.6% 19.4mg	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	5.1% 0.77mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	7.8% 9.36μg	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	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	10.7% 0.096mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	20.5% 0.47mg	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	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• 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 5 oz.