Comparing Nutrients in 14 ounces Tomatoes VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Tomatoes	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	3.5% 1.1g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	132% 172g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	13.2% 9.6g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	49% 18.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	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	14.3% 2.14mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	176% 4.05mg	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	13.6% 95mg	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	158% 87μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	167% 2504mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18% 2mg	11mg per day for Men 19-50 years
Water	10% 375g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Canned Boston Brown Bread:

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin A, 2.6 times more Vitamin B1, 1.4 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and 3.2 times more Vitamin K than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 6.1 times more Vitamin B2, 1.9 times more Vitamin B3 and 6.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Boston Brown Bread have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Canned Boston Brown Bread:

• Raw Ripe Red Tomatoes have 2 times more Water than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 7 times more Calcium, 1.4 times more Copper, 7.8 times more Iron, 5.7 times more Magnesium, 8.9 times more Manganese, 4.7 times more Phosphorus, 1.3 times more Potassium, more Selenium, 126.2 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Canned Boston Brown Bread contains 10.8 times more Energy, 7.5 times more Fat, 17.3 times more Omega 3, 6.4 times more Omega 6, 11.1 times more Carbohydrate, 3.9 times more Fiber and 5.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Boston Brown Bread have similar amounts of Sugars per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Boston Brown Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.