Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	36% 1040kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	23.4% 3.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	171% 222g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	15.7% 11.4g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	81% 1.05mg	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	13% 51.6μg	34.7% 139μg	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	101% 90mg	0% 0mg	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	15% 2.22mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	128% 1.15mg	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	33.7% 2.7mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	300% 6.9mg	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	16% 111mg	102% 714mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	318% 175μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	111% 1671mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	10% 374g	3.3% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Whole-wheat Pita Bread:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2 times more Vitamin K than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 9.4 times more Vitamin B1, 3.6 times more Vitamin B2, 5.3 times more Vitamin B3, 6.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Whole-wheat Pita Bread have similar amounts of Vitamin E per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Whole-wheat Pita Bread:

• Cooked Ripe Red Tomatoes have 1.3 times more Potassium and 3.1 times more Water than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 1.4 times more Calcium, 3.9 times more Copper, 4.5 times more Iron, 7.7 times more Magnesium, 16.6 times more Manganese, 6.4 times more Phosphorus, 88 times more Selenium, 38.3 times more Sodium and 10.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Whole-wheat Pita Bread contains 14.6 times more Energy, 15.5 times more Fat, 26 times more Omega 3, 23.8 times more Omega 6, 13.9 times more Carbohydrate, 8.7 times more Fiber and 10.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Whole-wheat Pita Bread have similar amounts of Sugars per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.