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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	33.8% 5.74g	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	130% 170g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.12g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	62.7% 24g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat 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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	65.6% 0.85mg	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	41.7% 167μg	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	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	100% 0.9mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	375% 8.63mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	10% 374g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Commercial Whole-wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Commercial Whole-wheat 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 Commercial Whole-wheat Bread:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 10.9 times more Vitamin B1, 7.6 times more Vitamin B2, 8.3 times more Vitamin B3, 5 times more Vitamin B5, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9, 4.8 times more Vitamin E and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Ripe Red Tomatoes have 2.4 times more Water than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 14.6 times more Calcium, 3 times more Copper, 3.6 times more Iron, 8.3 times more Magnesium, 20.7 times more Manganese, 7.6 times more Phosphorus, 51.4 times more Selenium, 41.4 times more Sodium and 12.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Commercial Whole-wheat 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 Commercially Prepared Whole-wheat Bread contain 14 times more Energy, 31.8 times more Fat, 48.1 times more Saturated Fat, 69.5 times more Omega 3, 34.4 times more Omega 6, 10.7 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fructose, 8.6 times more Fiber and 13.1 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