Comparing Nutrients in 7 ounces Tomatoes VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Tomatoes	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	9.5% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	70.2% 91g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	73% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	2% 20mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	28.4% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	31% 0.71mg	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	6.8% 47.6mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	61.4% 921mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.26% 83.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Raw Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B6 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 11.9 times more Vitamin B1, 14.8 times more Vitamin B2, 6.5 times more Vitamin B3, 5 times more Vitamin B5, 4.9 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• Raw Ripe Red Tomatoes have 1.8 times more Potassium and 2.2 times more Water than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 5.2 times more Calcium, 2.2 times more Copper, 9.3 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 5.5 times more Phosphorus, 92.8 times more Sodium and 4.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• English muffins, plain, enriched, without calcium propionate(includes sourdough) contain 13.1 times more Energy, 9 times more Fat, 25 times more Omega 3, 10.2 times more Omega 6, 11.8 times more Carbohydrate, 2.3 times more Fiber and 8.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.