Comparing Nutrients in 7 ounces Tomatoes VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Tomatoes	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	12.7% 2.16g	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	68% 88.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	17% 12.4g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rolls, hamburger or hotdog, mixed-grain	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	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14% 0.18mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	2% 20mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	47.6% 0.43mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	87.6% 2mg	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Rolls, hamburger or hotdog, mixed-grain:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 7.7 times more Vitamin E and 2.5 times more Vitamin K than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 12.5 times more Vitamin B1, 16.3 times more Vitamin B2, 7.5 times more Vitamin B3, 5.5 times more Vitamin B5 and 7.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Rolls, hamburger or hotdog, mixed-grain:

• Raw Ripe Red Tomatoes have 1.5 times more Potassium and 2.5 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 9.5 times more Calcium, 3.7 times more Copper, 14.6 times more Iron, 4 times more Magnesium, 8.9 times more Manganese, 5.1 times more Phosphorus, more Selenium, 91.6 times more Sodium and 6.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Rolls, hamburger or hotdog, mixed-grain contain 14.6 times more Energy, 30 times more Fat, 49.6 times more Saturated Fat, 22 times more Omega 3, 13.6 times more Omega 6, 11.5 times more Carbohydrate, 2.4 times more Sugars, 3.2 times more Fiber and 10.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.