Comparing Nutrients in 14 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	33% 953kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	12% 3.88g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	12.2% 16g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	4.32% 3.14g	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	% 4g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	27% 15g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.02mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	15% 59.5μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	63% 631mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	157% 12.6mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	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	31% 218mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	117% 1750mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.7% 174g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Cooked Ripe Red Tomatoes:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 14.2 times more Vitamin B1, 23 times more Vitamin B2 and 6.4 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Vitamin B6 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Cooked Ripe Red Tomatoes:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 14.5 times more Calcium, 4.7 times more Iron, 1.2 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 40.1 times more Sodium and 3.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.3 times more Potassium and 2.2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Cooked Ripe Red Tomatoes have similar amounts of Copper per 14 oz.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 13.3 times more Energy, 40.6 times more Fat, 65.1 times more Saturated Fat, 11.8 times more Omega 6, 11.5 times more Carbohydrate, 1.3 times more Sugars, 7.3 times more Fiber and 4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Fructose than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Glucose and Sucrose in 14 oz.