Comparing Nutrients in 14 ounces Garlic bread, frozen VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Garlic bread, frozen	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	48% 1389kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	68% 66g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	65.5% 21g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	12.2% 16g	130g per day for Men 19-50 years
Sugars	20.2% 14.6g	13.6% 9.9g	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	3.4% 2.46g	7.17% 5.2g	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	% 1.67g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	59.3% 33g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.3% 0.33mg	24% 0.31mg	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	185% 738μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.95% 35.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.2% 4.7mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	33% 0.3mg	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	151% 12mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	18% 0.42mg	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	49.3% 345mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	31.4% 3.45mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.4% 126g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Garlic bread, frozen vs Cooked Ripe Red Tomatoes:

• Garlic bread, frozen has 12.8 times more Vitamin B1, 8.4 times more Vitamin B2, 7.8 times more Vitamin B3, 5.1 times more Vitamin B5, 14.3 times more Vitamin B9, more Vitamin B12, more Vitamin D, 2.1 times more Vitamin E and 10.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Vitamin A and 114 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.

Comparing minerals per 14 ounces for Garlic bread, frozen vs Cooked Ripe Red Tomatoes:

• Garlic bread, frozen has 2.5 times more Calcium, 1.4 times more Copper, 4.5 times more Iron, 2.6 times more Magnesium, 4.2 times more Manganese, 3.1 times more Phosphorus, 33.2 times more Selenium, 49.5 times more Sodium and 6.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Potassium and 3 times more Water than Garlic bread, frozen.

Comparison of macro-nutrients per 14 ounces:

• Garlic bread, frozen has 19.4 times more Energy, 151 times more Fat, 352.1 times more Saturated Fat, 19 times more Omega 3, 128.1 times more Omega 6, 10.4 times more Carbohydrate, 1.5 times more Sugars, 3.6 times more Fiber and 8.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Fructose than Garlic bread, frozen.
• Both Garlic bread, frozen as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.