Comparing Nutrients in 7 ounces Tomatoes VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Tomatoes	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	18.8% 3.2g	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	72.2% 94g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	19% 13.7g	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	8.2% 5.93g	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	% 4.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	22% 8.33g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.4% 0.25mg	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	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	2.87% 2.58mg	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	7.14% 1.07mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	2% 20mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	36.4% 0.33mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	106% 2.44mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin A, 10.5 times more Vitamin C and 1.4 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 14.4 times more Vitamin B1, 15.3 times more Vitamin B2, 8 times more Vitamin B3, 7.4 times more Vitamin B5, 1.6 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Raw Ripe Red Tomatoes have 1.3 times more Potassium and 2.7 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 19.6 times more Calcium, 2.8 times more Copper, 10.8 times more Iron, 4.3 times more Magnesium, 10.8 times more Manganese, 6.4 times more Phosphorus, more Selenium, 92.6 times more Sodium and 6.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Rolls, hamburger or hot dog, wheat/cracked wheat contain 14.9 times more Energy, 18.1 times more Fat, 26.6 times more Saturated Fat, 61.7 times more Omega 3, 20.1 times more Omega 6, 12.2 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fructose, 3.5 times more Fiber and 13.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.