Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Bread, whole-wheat, prepared from recipe, toasted

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	41.7% 1211kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	24% 23.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	86.6% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	67.2% 11.4g	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	172% 224g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	23% 16.7g	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	70% 26.6g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	65.2% 36.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Bread, whole-wheat, prepared from recipe, toasted	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	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	60% 0.78mg	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	66.5% 266μg	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	22.2% 3.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	34.4% 41.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Bread, whole-wheat, prepared from recipe, toasted	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	123% 1.1mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	357% 8.2mg	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	116% 814mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	101% 1512mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	10% 374g	2.8% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Bread, whole-wheat, prepared from recipe, toasted:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 7.4 times more Vitamin B1, 10.2 times more Vitamin B2, 7.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.5 times more Vitamin B6, 5.2 times more Vitamin B9, 1.5 times more Vitamin E and 3.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Bread, whole-wheat, prepared from recipe, toasted:

• Cooked Ripe Red Tomatoes have 3.6 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• While Bread, whole-wheat, prepared from recipe, toasted contains 3.3 times more Calcium, 3.7 times more Copper, 5 times more Iron, 9.9 times more Magnesium, 19.7 times more Manganese, 7.3 times more Phosphorus, 1.6 times more Potassium, 85 times more Selenium, 34.6 times more Sodium and 11.8 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Bread, whole-wheat, prepared from recipe, toasted contains 16.9 times more Energy, 53.6 times more Fat, 58.3 times more Saturated Fat, 174.5 times more Omega 3, 68.6 times more Omega 6, 14.1 times more Carbohydrate, 1.7 times more Sugars, 9.6 times more Fiber and 9.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.