Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	71.4% 69.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	37.7% 12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	301% 4.8g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	191% 32.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	157% 204g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	99% 72g	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	1.37% 0.99g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	% 0g	% 68.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.3% 0.2mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	37.6% 5.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	13.2% 0.12mg	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	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	45% 1.03mg	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	170% 1191mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	103% 1548mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	10% 374g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Pan De Torta Salvadoran Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Pan De Torta Salvadoran Bread:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B6 than Pan De Torta Salvadoran Bread.
• While 14 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 1.9 times more Vitamin B1, 8.2 times more Vitamin B2, 8.8 times more Vitamin B3, 4.3 times more Vitamin B5 and 2.5 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Pan De Torta Salvadoran Bread:

• 14 ounces of Cooked Ripe Red Tomatoes have 2.5 times more Copper and 4.2 times more Water than Pan De Torta Salvadoran Bread.
• While 14 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 4.2 times more Calcium, 3.2 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 10.7 times more Phosphorus, 27 times more Selenium, 35.5 times more Sodium and 4.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Pan De Torta Salvadoran Bread contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 21.7 times more Energy, 158.6 times more Fat, 202.8 times more Saturated Fat, 606.5 times more Omega 3, 194.3 times more Omega 6, 12.8 times more Carbohydrate, 7.3 times more Sugars, 2.4 times more Fiber and 7.4 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein