Comparing Nutrients in 100 grams Tomatoes VS Prepared Dry Mix Stuffing Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	Tomatoes	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	0.62% 18kcal	6.72% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	7.25% 2.3g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	19% 3.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	14.5% 19g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	2.8% 2.04g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	4.88% 2.73g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	12.7% 114μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	3% 0.039mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	9.25% 37μg	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	15.2% 13.7mg	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	3.6% 0.54mg	8.93% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	1% 10mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	1.25% 50μg	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	3.38% 0.27mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	6.35% 0.15mg	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	3.43% 24mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.55% 95g	1.75% 64.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Prepared Dry Mix Stuffing Bread:

• Raw Ripe Red Tomatoes have 2.1 times more Vitamin B6 and more Vitamin C than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 2.7 times more Vitamin A, 3.8 times more Vitamin B1, 5.5 times more Vitamin B2, 2.4 times more Vitamin B3, 2.5 times more Vitamin B9, 2.5 times more Vitamin E and 1.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Bread, stuffing, dry mix, prepared have similar amounts of Vitamin B5 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Prepared Dry Mix Stuffing Bread:

• Raw Ripe Red Tomatoes have 3.5 times more Potassium and 1.5 times more Water than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 3 times more Calcium, 21.7 times more Fluoride, 3.5 times more Iron, 1.3 times more Manganese, 1.6 times more Phosphorus, more Selenium, 95.8 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Bread, stuffing, dry mix, prepared have similar amounts of Copper and Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.3 times more Sugars and 1.5 times more Fiber than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 10.8 times more Energy, 60.3 times more Fat, 82.8 times more Saturated Fat, 97.7 times more Omega 3, 40.7 times more Omega 6, 4.8 times more Carbohydrate and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.