Comparing Nutrients in 14 ounces Multicereal Kaiser Roll VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Multicereal Kaiser Roll	Tomatoes	Recommended Dietary Allowance
Energy	37.4% 1084kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	12% 15.4g	130g per day for Men 19-50 years
Sugars	15.3% 11g	14.4% 10.4g	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	0.16% 0.12g	7.5% 5.44g	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	% 0.12g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 0g	g per day for Men 19-50 years
Fiber	49% 18.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	61% 34g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.4% 5.83μg	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.5% 246μg	15% 59.5μg	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	0.18% 0.16mg	60.4% 54.4mg	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	30% 4.5mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Tomatoes	Recommended Dietary Allowance
Calcium	33.7% 337mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	159% 12.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	19.7% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	30% 13.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	105% 738mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	159% 2381mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.86% 143g	10% 375g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 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.
• While Raw Ripe Red Tomatoes contain 420 times more Vitamin A, 342.5 times more Vitamin C and 2.8 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Vegan Multigrain Kaiser Roll, 60g has 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.
• While Raw Ripe Red Tomatoes contain 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Raw Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Vegan Multigrain Kaiser Roll, 60g has 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.
• While Raw Ripe Red Tomatoes contain 45.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Raw Ripe Red Tomatoes have similar amounts of Sugars per 14 oz.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.