Comparing Nutrients in 1 kilogram Rolls, hamburger or hot dog, wheat/cracked wheat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	93% 2690kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	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	364% 473g	31% 40g	130g per day for Men 19-50 years
Sugars	95% 69g	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	41.2% 30g	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	% 23g	% 12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	18.4% 7g	38g per day for Men 19-50 years
Protein	209% 117g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	30% 270μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.32mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	210% 840μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	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	26.7% 4mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	196% 1960mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	365% 29mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	536% 12.3mg	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	220% 1540mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	9.52% 352g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, hamburger or hot dog, wheat/cracked wheat vs Cooked Ripe Red Tomatoes:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 14.8 times more Vitamin B1, 13.2 times more Vitamin B2, 9 times more Vitamin B3, 5.1 times more Vitamin B5, 1.6 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin B12 and 2.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 17.5 times more Vitamin C and 1.4 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A per 1 kg.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, hamburger or hot dog, wheat/cracked wheat vs Cooked Ripe Red Tomatoes:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 17.8 times more Calcium, 2.2 times more Copper, 4.3 times more Iron, 5.2 times more Magnesium, 11.7 times more Manganese, 5.5 times more Phosphorus, 53.4 times more Selenium, 42.1 times more Sodium and 8.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 14.9 times more Energy, 32.8 times more Fat, 49.7 times more Saturated Fat, 92.5 times more Omega 3, 38.3 times more Omega 6, 11.8 times more Carbohydrate, 2.8 times more Sugars, 2.3 times more Fructose, 6 times more Fiber and 12.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.