Comparing Nutrients in 100 grams Tomatoes VS Muffins, English, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Muffins, English, whole-wheat	16%	9%	75%

Macro Nutrients

	Tomatoes	Muffins, English, whole-wheat	Recommended Dietary Allowance
Energy	0.62% 18kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.88% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	4.63% 0.79g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	11% 8.1g	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	17.6% 6.7g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Muffins, English, whole-wheat	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	12.5% 0.16mg	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	12.3% 49μg	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	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	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Muffins, English, whole-wheat	Recommended Dietary Allowance
Calcium	1% 10mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	78% 1.8mg	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	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	73.3% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	24.3% 364mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.55% 95g	1.24% 45.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Muffins, English, whole-wheat:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 7.9 times more Vitamin K than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 8.1 times more Vitamin B1, 7.4 times more Vitamin B2, 5.7 times more Vitamin B3, 7.8 times more Vitamin B5, 2 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Muffins, English, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Muffins, English, whole-wheat:

• Raw Ripe Red Tomatoes have 2.1 times more Water than Muffins, English, whole-wheat.
• While Muffins, English, whole-wheat contain 26.5 times more Calcium, 3.6 times more Copper, 9.1 times more Iron, 6.5 times more Magnesium, 15.7 times more Manganese, 11.8 times more Phosphorus, more Selenium, 72.8 times more Sodium and 9.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Muffins, English, whole-wheat have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Muffins, English, whole-wheat contain 11.3 times more Energy, 10.5 times more Fat, 11.9 times more Saturated Fat, 15.3 times more Omega 3, 9.8 times more Omega 6, 10.4 times more Carbohydrate, 3.1 times more Sugars, 5.6 times more Fiber and 10 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Muffins, English, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.