Comparing Nutrients in 1 kilogram Wheat Reduced-calorie Bread VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Wheat Reduced-calorie Bread	Tomatoes	Recommended Dietary Allowance
Energy	75% 2170kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	26.3% 8.4g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	327% 425g	30% 39g	130g per day for Men 19-50 years
Sugars	51% 37g	36.3% 26.3g	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	22.3% 16g	19% 13.7g	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	% 9.5g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	31.6% 12g	38g per day for Men 19-50 years
Protein	238% 133g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.8mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	228% 910μg	37.5% 150μg	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	1.1% 1mg	152% 137mg	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	16% 2.4mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Tomatoes	Recommended Dietary Allowance
Calcium	163% 1630mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	364% 29mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	526% 12mg	49.6% 1.14mg	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	213% 1490mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	553% 304μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	10.7% 396g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Reduced-calorie Bread vs Tomatoes:

• Wheat Reduced-calorie Bread has 9.5 times more Vitamin B1, 7.4 times more Vitamin B2, 6.4 times more Vitamin B3 and 6.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B6, 137 times more Vitamin C, 2.3 times more Vitamin E and 39.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wheat Reduced-calorie Bread vs Tomatoes:

• Wheat Reduced-calorie Bread has 16.3 times more Calcium, 2.9 times more Copper, 10.8 times more Iron, 3.9 times more Magnesium, 10.6 times more Manganese, 6.2 times more Phosphorus, more Selenium, 66.4 times more Sodium and 7.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Potassium and 2.4 times more Water than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Reduced-calorie Bread has 12.1 times more Energy, 14.6 times more Fat, 30 times more Saturated Fat, 29.3 times more Omega 3, 13.8 times more Omega 6, 10.9 times more Carbohydrate, 1.4 times more Sugars, 9.3 times more Fiber and 15.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Wheat Reduced-calorie Bread and Raw Ripe Red Tomatoes have similar amounts of Fructose per 1 kg.
• Both Wheat Reduced-calorie Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.