Comparing Nutrients in 7 ounces Tomatoes VS Vegetarian fillets

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Vegetarian fillets	32%	56%	12%

Macro Nutrients

	Tomatoes	Vegetarian fillets	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	17.7% 5.65g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	97% 16.5g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	2.2% 1.6g	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	32% 12g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	81.5% 45.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Vegetarian fillets	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	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	149% 24mg	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	229% 2.98mg	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	50.6% 202μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	347% 8.33μg	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	45.6% 6.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Vegetarian fillets	Recommended Dietary Allowance
Calcium	2% 20mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	204% 1.84mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	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	128% 893mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Vegetarian fillets:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian fillets.
• While Vegetarian fillets contain 29.7 times more Vitamin B1, 47.4 times more Vitamin B2, 20.2 times more Vitamin B3, 18.8 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin B12 and 6.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Vegetarian fillets have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Vegetarian fillets:

• Raw Ripe Red Tomatoes have 2.1 times more Water than Vegetarian fillets.
• While Vegetarian fillets contain 9.5 times more Calcium, 15.7 times more Copper, 7.4 times more Iron, 2.1 times more Magnesium, 18.8 times more Phosphorus, 2.5 times more Potassium, more Selenium, 98 times more Sodium and 8.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 3.3 times more Sugars than Vegetarian fillets.
• While Vegetarian fillets contain 16.1 times more Energy, 90 times more Fat, 101.8 times more Saturated Fat, 346.7 times more Omega 3, 103.7 times more Omega 6, 2.3 times more Carbohydrate, 5.1 times more Fiber and 26.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Vegetarian fillets have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.