Comparing Nutrients in 100 calories Rolls, dinner, whole-wheat VS Tomato Powder

Weight per 100 calories

• Rolls, dinner, whole-wheat: 37.6g
• Tomato Powder: 33g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Rolls, dinner, whole-wheat	Tomato Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.064% 0.021g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	0.14% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.8% 19.2g	19% 24.7g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	20% 14.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	14.4% 5.46g	38g per day for Men 19-50 years
Protein	5.84% 3.27g	7.63% 4.27g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	31.7% 285μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.77% 0.093mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.68% 0.18mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.64% 0.073mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.8% 11.3μg	9.93% 39.7μg	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	43% 38.6mg	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	2.26% 0.34mg	27% 4.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.75μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Tomato Powder	Recommended Dietary Allowance
Calcium	4% 40mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	45.7% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	11.4% 0.91mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.86mg	28% 0.65mg	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	12% 84.2mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	33.8% 18.6μg	3.2% 1.75μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	2.96% 44.4mg	1500mg per day for Men 19-50 years
Zinc	6.87% 0.76mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.027% 1g	3700g per day for Men 19-50 years

Rolls, Dinner, Whole-wheat VS Tomato Powder Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, dinner, whole-wheat or Tomato Powder?

Lets compare vitamin content per 100 calories of Rolls, dinner, whole-wheat vs Tomato Powder:

• 100 kcal of Tomato Powder contain more Vitamin A, 3.2 times more Vitamin B1, 4.4 times more Vitamin B2, 2.2 times more Vitamin B3, 6.8 times more Vitamin B5, 2.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C, 12 times more Vitamin E and 21.5 times more Vitamin K than Rolls, dinner, whole-wheat.
• 100 calories of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Rolls, dinner, whole-wheat as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Rolls, dinner, whole-wheat vs Tomato Powder:

• 100 calories of Rolls, dinner, whole-wheat have 1.3 times more Manganese, 10.6 times more Selenium, 4.4 times more Sodium and 1.3 times more Zinc than Tomato Powder.
• While 100 kcal of Tomato Powder contain 1.4 times more Calcium, 4.6 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium and 6.2 times more Potassium than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Tomato Powder contain similar levels of Phosphorus per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, dinner, whole-wheat have 19.6 times more Omega 3 and 13.5 times more Omega 6 than Tomato Powder.
• While 100 kcal of Tomato Powder contain 1.3 times more Carbohydrate, 4.6 times more Sugars, 1.9 times more Fiber and 1.3 times more Protein than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Tomato Powder offer comparable quantities of Energy per 100 calories.
• 100 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6