Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	6.2% 180kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	527% 685g	130g per day for Men 19-50 years
Sugars	34.3% 25g	79% 57.4g	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	18% 13g	27.3% 20g	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	% 12g	% 17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.4% 7g	129% 49g	38g per day for Men 19-50 years
Protein	17% 9.5g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	132% 1.7mg	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	32.5% 130μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	30% 27mg	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	37.3% 5.6mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	11% 110mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	271% 2.44mg	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	85% 6.8mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	428% 9.84mg	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	40% 280mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	449% 247μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.7% 63.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Seasoned Dry Bread Crumbs :

• Cooked Ripe Red Tomatoes have 2.4 times more Vitamin A, 8.4 times more Vitamin C and 2.2 times more Vitamin E than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 26.7 times more Vitamin B1, 18.9 times more Vitamin B2, 11.6 times more Vitamin B3, 4.8 times more Vitamin B5, 2.2 times more Vitamin B6, 9.2 times more Vitamin B9, more Vitamin B12 and 16.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Seasoned Dry Bread Crumbs :

• Cooked Ripe Red Tomatoes have 14.9 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 16.5 times more Calcium, 3.3 times more Copper, 7.2 times more Iron, 5.1 times more Magnesium, 9.4 times more Manganese, 6.3 times more Phosphorus, 49.4 times more Selenium, 190.9 times more Sodium and 10.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Seasoned Grated Dry Bread Crumbs have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Seasoned Grated Dry Bread Crumbs contain 21.3 times more Energy, 49.8 times more Fat, 92.7 times more Saturated Fat, 108 times more Omega 3, 49.6 times more Omega 6, 17.1 times more Carbohydrate, 2.3 times more Sugars, 1.5 times more Fructose, 7 times more Fiber and 14.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.