Comparing Nutrients in 7 ounces Tomatoes VS Tart, breakfast, low fat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tart, breakfast, low fat	4%	14%	82%

Macro Nutrients

	Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	25.5% 738kcal	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	8.64% 2.76g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	10% 1.7g	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	117% 152g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	13.3% 9.66g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	63% 566μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	58% 0.75mg	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	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	8.38% 7.54mg	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	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tart, breakfast, low fat	Recommended Dietary Allowance
Calcium	2% 20mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16% 0.14mg	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	85% 6.8mg	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	NA	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	46.5% 25.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	47.8% 716mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Tart, breakfast, low fat:

• Raw Ripe Red Tomatoes have 3.6 times more Vitamin C and 19.8 times more Vitamin K than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 6.8 times more Vitamin A, 7.7 times more Vitamin B1, 28.9 times more Vitamin B2, 6.4 times more Vitamin B3, 4.8 times more Vitamin B6 and 6.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Tart, breakfast, low fat have similar amounts of Vitamin E per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Tart, breakfast, low fat:

• Raw Ripe Red Tomatoes have 3.6 times more Potassium and 7.9 times more Water than Tart, breakfast, low fat.
• While Tart, breakfast, low fat contains 4.4 times more Calcium, 12.7 times more Iron, 4 times more Magnesium, 3.9 times more Phosphorus, more Selenium, 72.2 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Tart, breakfast, low fat have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Tart, breakfast, low fat contains 20.7 times more Energy, 30 times more Fat, 49.8 times more Saturated Fat, 7.7 times more Omega 3, 10.7 times more Omega 6, 19.7 times more Carbohydrate, 1.9 times more Sugars, 1.3 times more Fiber and 4.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Tart, breakfast, low fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.