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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Tomatoes	Recommended Dietary Allowance
Energy	93% 2690kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.46g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	116% 1.85g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	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	364% 473g	30% 39g	130g per day for Men 19-50 years
Sugars	95% 69g	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	41.2% 30g	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	% 23g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	31.6% 12g	38g per day for Men 19-50 years
Protein	209% 117g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Tomatoes	Recommended Dietary Allowance
Vitamin A	30% 270μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	443% 5.32mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	224% 2.9mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	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	98% 1.27mg	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	210% 840μg	37.5% 150μg	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	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	26.7% 4mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.7% 68μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Tomatoes	Recommended Dietary Allowance
Calcium	196% 1960mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	365% 29mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	536% 12.3mg	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	220% 1540mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	106% 11.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.52% 352g	25.5% 945g	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 Tomatoes:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 14.4 times more Vitamin B1, 15.3 times more Vitamin B2, 8 times more Vitamin B3, 7.4 times more Vitamin B5, 1.6 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin A, 10.5 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 Raw Ripe Red Tomatoes have similar amounts of Vitamin K per 1 kg.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw 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 Tomatoes:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 19.6 times more Calcium, 2.8 times more Copper, 10.8 times more Iron, 4.3 times more Magnesium, 10.8 times more Manganese, 6.4 times more Phosphorus, more Selenium, 92.6 times more Sodium and 6.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 2.7 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hot dog, wheat/cracked wheat have 14.9 times more Energy, 18.1 times more Fat, 26.6 times more Saturated Fat, 61.7 times more Omega 3, 20.1 times more Omega 6, 12.2 times more Carbohydrate, 2.6 times more Sugars, 2.2 times more Fructose, 3.5 times more Fiber and 13.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.