Comparing Nutrients in 1 kilogram White Gluten-Free Bread made with tapioca starch and brown rice flour VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	103% 2980kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	82.7% 80.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	325% 5.2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	393% 512g	31% 40g	130g per day for Men 19-50 years
Sugars	156% 113g	34.3% 25g	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	21.2% 15.4g	18% 13g	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	% 16.6g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	145% 55g	18.4% 7g	38g per day for Men 19-50 years
Protein	96% 54g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.35mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	60.8% 0.79mg	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	47.5% 190μg	32.5% 130μg	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	253% 228mg	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	107% 16mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	59% 590mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	83.3% 0.75mg	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	66.3% 5.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	45.7% 1.05mg	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	100% 700mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	343% 5150mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	9.1% 337g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Cooked Ripe Red Tomatoes:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 3.8 times more Vitamin B1, 12.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.9 times more Vitamin E than Cooked Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Cooked Ripe Red Tomatoes:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 5.4 times more Calcium, 2.8 times more Magnesium, 4.2 times more Manganese, 2.5 times more Phosphorus, 22 times more Selenium, 46.8 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Copper, 1.3 times more Iron, 2 times more Potassium and 2.8 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 1 kilogram:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 16.6 times more Energy, 72.9 times more Fat, 41.9 times more Saturated Fat, 260 times more Omega 3, 34 times more Omega 6, 12.8 times more Carbohydrate, 4.5 times more Sugars, 7.9 times more Fiber and 5.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Cooked Ripe Red Tomatoes have similar amounts of Fructose per 1 kg.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 kg.