Comparing Nutrients in 7 ounces Tomatoes VS Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Wheat Bran	17%	11%	72%

Macro Nutrients

	Tomatoes	Wheat Bran	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.7% 8.43g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	24% 4.05g	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	98% 128g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1.12% 0.81g	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	224% 85g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Wheat Bran	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	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	88% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	86.5% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	199% 2.6mg	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	39% 157μg	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	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Wheat Bran	Recommended Dietary Allowance
Calcium	2% 20mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	220% 2mg	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	262% 21mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	289% 1213mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	992% 23mg	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	287% 2010mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	69% 2346mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Wheat Bran:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 4.2 times more Vitamin K than Crude Wheat Bran.
• While Crude Wheat Bran contains 14.1 times more Vitamin B1, 30.4 times more Vitamin B2, 22.9 times more Vitamin B3, 24.5 times more Vitamin B5, 16.3 times more Vitamin B6, 5.3 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crude Wheat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Wheat Bran:

• Raw Ripe Red Tomatoes have 9.6 times more Water than Crude Wheat Bran.
• While Crude Wheat Bran contains 7.3 times more Calcium, 16.9 times more Copper, 39.1 times more Iron, 55.5 times more Magnesium, 100.9 times more Manganese, 42.2 times more Phosphorus, 5 times more Potassium, more Selenium and 42.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 6.4 times more Sugars than Crude Wheat Bran.
• While Crude Wheat Bran contains 12 times more Energy, 21.3 times more Fat, 22.5 times more Saturated Fat, 55.7 times more Omega 3, 25.5 times more Omega 6, 16.6 times more Carbohydrate, 35.7 times more Fiber and 17.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Crude Wheat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.