Comparing Nutrients in 1 kilogram Garlic bread, frozen VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Tomatoes	17%	9%	74%

Macro Nutrients

	Garlic bread, frozen	Tomatoes	Recommended Dietary Allowance
Energy	121% 3500kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	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	321% 417g	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	8.55% 6.2g	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	% 4.2g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	31.6% 12g	38g per day for Men 19-50 years
Protein	149% 83.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Tomatoes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	465% 1860μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15% 90IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Tomatoes	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	381% 30.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	124% 870mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	8.6% 318g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Garlic bread, frozen vs Tomatoes:

• Garlic bread, frozen has 12.5 times more Vitamin B1, 9.7 times more Vitamin B2, 7 times more Vitamin B3, 7.4 times more Vitamin B5, 12.4 times more Vitamin B9, more Vitamin B12, more Vitamin D, 2.2 times more Vitamin E and 3.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Vitamin A and 68.5 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Garlic bread, frozen vs Tomatoes:

• Garlic bread, frozen has 2.7 times more Calcium, 1.8 times more Copper, 11.3 times more Iron, 2.1 times more Magnesium, 3.9 times more Manganese, 3.6 times more Phosphorus, more Selenium, 108.8 times more Sodium and 5.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Potassium and 3 times more Water than Garlic bread, frozen.

Comparison of macro-nutrients per 1 kilogram:

• Garlic bread, frozen has 19.4 times more Energy, 83.1 times more Fat, 188.6 times more Saturated Fat, 12.7 times more Omega 3, 67.3 times more Omega 6, 10.7 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fiber and 9.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Fructose than Garlic bread, frozen.
• Both Garlic bread, frozen as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.