Comparing Nutrients in 14 ounces Tomatoes VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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% 15.4g	137% 179g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.94g	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	61% 34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	159% 1.43mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	10% 375g	3.86% 143g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 420 times more Vitamin A, 342.5 times more Vitamin C and 2.8 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 10.8 times more Vitamin B1, 11.1 times more Vitamin B2, 4.9 times more Vitamin B3, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6, 3.1 times more Vitamin B7, 4.1 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Ripe Red Tomatoes have 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 8.5 times more Calcium, 6.1 times more Copper, 11.9 times more Iron, 7.1 times more Magnesium, 11.4 times more Manganese, 7.8 times more Phosphorus, more Selenium, 120 times more Sodium and 9.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 45.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 15.2 times more Energy, 27 times more Fat, 25 times more Saturated Fat, 300 times more Omega 3, 25 times more Omega 6, 11.6 times more Carbohydrate, 3.9 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Sugars per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.