Comparing Nutrients in 1 kilogram White Wheat Bread VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	White Wheat Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	82% 2380kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	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	52% 0.83g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	338% 439g	31% 40g	130g per day for Men 19-50 years
Sugars	69% 50g	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	37.2% 27g	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	% 15g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	242% 92g	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

	White Wheat Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	25.3% 3.8mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	684% 6840mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	611% 49mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	147% 1030mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	10.7% 396g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of White Wheat Bread vs Cooked Ripe Red Tomatoes:

• White Wheat Bread has 14.2 times more Vitamin B1, 11.6 times more Vitamin B2, 8.4 times more Vitamin B3, 3.5 times more Vitamin B5, 9.8 times more Vitamin B9 and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 1.5 times more Vitamin E than White Wheat Bread.
• Both White Wheat Bread and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both White Wheat Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for White Wheat Bread vs Cooked Ripe Red Tomatoes:

• White Wheat Bread has 62.2 times more Calcium, 2 times more Copper, 7.2 times more Iron, 2.9 times more Magnesium, 6 times more Manganese, 3.7 times more Phosphorus, 32.2 times more Selenium, 43.5 times more Sodium and 6.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Potassium and 2.4 times more Water than White Wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• White Wheat Bread has 13.2 times more Energy, 19.5 times more Fat, 42 times more Saturated Fat, 41.5 times more Omega 3, 20.9 times more Omega 6, 11 times more Carbohydrate, 2 times more Sugars, 2.1 times more Fructose, 13.1 times more Fiber and 11.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both White Wheat Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.