Comparing Nutrients in 1 kilogram Bolillo Mexican Bread VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Bolillo Mexican Bread	13%	16%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Bolillo Mexican Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	110% 3180kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	59.8% 58g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	43.8% 14g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	57% 9.66g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	429% 558g	31% 40g	130g per day for Men 19-50 years
Sugars	49% 35.5g	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	16% 11.5g	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	% 4g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	18.4% 7g	38g per day for Men 19-50 years
Protein	190% 107g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Bolillo Mexican Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	567% 6.8mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	331% 4.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	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	318% 1270μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	54% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	253% 228mg	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	0% 0mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bolillo Mexican Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	41% 410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	488% 39mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	296% 6.8mg	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	159% 1110mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	705% 388μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	337% 5060mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	7.04% 261g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bolillo Mexican Bread vs Cooked Ripe Red Tomatoes:

• Bollilo Mexican Roll Bread has 18.9 times more Vitamin B1, 19.5 times more Vitamin B2, 10.5 times more Vitamin B3, 4 times more Vitamin B5, 1.3 times more Vitamin B6, 9.8 times more Vitamin B9, more Vitamin B12 and 3.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 114 times more Vitamin C and more Vitamin E than Bollilo Mexican Roll Bread.
• Both Bollilo Mexican Roll Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bolillo Mexican Bread vs Cooked Ripe Red Tomatoes:

• Bollilo Mexican Roll Bread has 3.7 times more Calcium, 1.8 times more Copper, 5.7 times more Iron, 3.3 times more Magnesium, 6.5 times more Manganese, 4 times more Phosphorus, 77.6 times more Selenium, 46 times more Sodium and 6.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Potassium and 3.6 times more Water than Bollilo Mexican Roll Bread.

Comparison of macro-nutrients per 1 kilogram:

• Bollilo Mexican Roll Bread has 17.7 times more Energy, 52.7 times more Fat, 93.4 times more Saturated Fat, 25.5 times more Omega 3, 23 times more Omega 6, 13.9 times more Carbohydrate, 1.4 times more Sugars, 3.1 times more Fiber and 11.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Bollilo Mexican Roll Bread and Cooked Ripe Red Tomatoes have similar amounts of Fructose per 1 kg.
• Both Bollilo Mexican Roll Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.