Comparing Nutrients in 14 ounces Udi's, Gluten Free, Whole Grain Dinner Rolls VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	45% 1306kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	440% 7.03g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	12.2% 16g	130g per day for Men 19-50 years
Sugars	23% 16.7g	13.6% 9.9g	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	3.94% 2.86g	7.17% 5.2g	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	% 2.06g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	117% 44.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	83.6% 47g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	NA	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.8% 5.5mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	47% 468mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	33% 0.3mg	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	81.4% 6.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	18% 0.42mg	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	132% 925mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	134% 2012mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.2% 119g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Cooked Ripe Red Tomatoes:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 10.6 times more Vitamin B1, 16.4 times more Vitamin B2, 7.1 times more Vitamin B3 and 2.5 times more Vitamin E than Cooked Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Cooked Ripe Red Tomatoes:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 10.7 times more Calcium, 3.5 times more Copper, 2.4 times more Iron, 10.7 times more Magnesium, 16.1 times more Manganese, 8.3 times more Phosphorus, 1.3 times more Potassium, 50 times more Selenium, 46.1 times more Sodium and 9.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.2 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.

Comparison of macro-nutrients per 14 ounces:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 18.3 times more Energy, 105.5 times more Fat, 92.1 times more Saturated Fat, 886 times more Omega 3, 75 times more Omega 6, 11 times more Carbohydrate, 1.7 times more Sugars, 16 times more Fiber and 12.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Fructose than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.