Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	46.7% 7.94g	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	137% 179g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	15.3% 11g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.94g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	49% 18.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	61.5% 246μg	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	0.18% 0.16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	159% 1.43mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30% 13.5μg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	10% 374g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Multicereal Kaiser Roll per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Multicereal Kaiser Roll:

• 14 ounces of Cooked Ripe Red Tomatoes have 240 times more Vitamin A and 570 times more Vitamin C than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 11.1 times more Vitamin B1, 9.5 times more Vitamin B2, 5.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 2 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Multicereal Kaiser Roll provide similar amounts of Vitamin K per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Multicereal Kaiser Roll:

• 14 ounces of Cooked Ripe Red Tomatoes have 2.6 times more Water than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 7.7 times more Calcium, 4.8 times more Copper, 4.7 times more Iron, 8.7 times more Magnesium, 12.4 times more Manganese, 6.6 times more Phosphorus, 48 times more Selenium, 54.5 times more Sodium and 11.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Multicereal Kaiser Roll 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 Vegan Multigrain Kaiser Roll, 60g contain 15.2 times more Energy, 49.1 times more Fat, 46.7 times more Saturated Fat, 450 times more Omega 3, 47.6 times more Omega 6, 11.2 times more Carbohydrate, 6.7 times more Fiber and 9.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Multicereal Kaiser Roll offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein