Comparing Nutrients in 100 calories French Bread VS Tomatoes

Weight per 100 calories

• French Bread: 36.8g
• Tomatoes: 556g

French Bread has 15.1 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - French Bread or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Tomatoes	17%	9%	74%

Macro Nutrients

	French Bread	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	20% 14.6g	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	0.26% 0.19g	10.5% 7.6g	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	% 0.15g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	2.13% 0.81g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	7.06% 3.95g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	French Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.8% 0.26mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.03% 0.039mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45.2μg	21% 83.3μg	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	0% 0mg	84.6% 76mg	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	0.51% 0.077mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Tomatoes	Recommended Dietary Allowance
Calcium	1.9% 19mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	18% 1.44mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	9.22% 0.21mg	27.5% 0.63mg	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	5.5% 38.6mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	1.27% 43mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14.8% 221mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.33% 12g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of French Bread vs Tomatoes:

• French or Vienna Bread includes Sourdough have 1.3 times more Vitamin B1 and 1.5 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B3, 3 times more Vitamin B5, 11.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 38.9 times more Vitamin E and 170.5 times more Vitamin K than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for French Bread vs Tomatoes:

• French or Vienna Bread includes Sourdough have more Selenium and 8 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.9 times more Calcium, 5.9 times more Copper, 5.2 times more Magnesium, 3 times more Manganese, 3.5 times more Phosphorus, 30.6 times more Potassium, 2.5 times more Zinc and 43.3 times more Water than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw Ripe Red Tomatoes have similar amounts of Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• French or Vienna Bread includes Sourdough have 1.4 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Omega 6, 8.6 times more Sugars, 40.6 times more Fructose and 8.2 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate and Protein per 100 kcal.
• Both French or Vienna Bread includes Sourdough as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.