Comparing Nutrients in 100 grams Tomatoes VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Tomatoes	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	0.62% 18kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	56% 72.6g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	37.6% 27.2g	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	1.72% 1.25g	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	% 8.03g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.3g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	44.6% 0.58mg	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	34.3% 137μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	1% 10mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	11% 0.098mg	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	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	23.2% 0.53mg	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	12% 84mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Toaster pastries, brown-sugar-cinnamon:

• Toaster pastries, brown-sugar-cinnamon contain 17.8 times more Vitamin B1, 31.6 times more Vitamin B2, 12.2 times more Vitamin B3, 4 times more Vitamin B5, 7.3 times more Vitamin B6, 9.1 times more Vitamin B9 and 2.5 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 100 grams for Tomatoes vs Toaster pastries, brown-sugar-cinnamon:

• Raw Ripe Red Tomatoes have 2.3 times more Potassium and 6.7 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While Toaster pastries, brown-sugar-cinnamon contain 29.3 times more Calcium, 1.7 times more Copper, 20.8 times more Iron, 1.6 times more Magnesium, 4.7 times more Manganese, 3.5 times more Phosphorus, more Selenium, 72.2 times more Sodium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Toaster pastries, brown-sugar-cinnamon contain 20.6 times more Energy, 39.9 times more Fat, 18.7 times more Carbohydrate, 10.4 times more Sugars, 1.9 times more Fiber and 4.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toaster pastries, brown-sugar-cinnamon have similar amounts of Fructose per 100 g.
• Both Raw Ripe Red Tomatoes as well as Toaster pastries, brown-sugar-cinnamon have insufficient amounts of Glucose and Sucrose in 100 g.