Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	6.2% 180kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	22% 7g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	380% 494g	130g per day for Men 19-50 years
Sugars	34.3% 25g	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.4% 7g	71% 27g	38g per day for Men 19-50 years
Protein	17% 9.5g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	67% 0.87mg	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	278% 1110μg	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	253% 228mg	0% 0mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	11% 110mg	144% 1440mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.2% 489μg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	233% 5.36mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	400% 220μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 14 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 14.8 times more Vitamin B1, 11 times more Vitamin B2, 9 times more Vitamin B3, 4.2 times more Vitamin B5 and 8.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• Cooked Ripe Red Tomatoes have 1.7 times more Potassium and 2.6 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 13.1 times more Calcium, 1.3 times more Copper, 5.3 times more Iron, 2.6 times more Magnesium, 5.1 times more Manganese, 3.5 times more Phosphorus, 44 times more Selenium, 44.5 times more Sodium and 5.3 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared (includes soft bread crumbs) contain 14.8 times more Energy, 30.3 times more Fat, 46.5 times more Saturated Fat, 83 times more Omega 3, 33.9 times more Omega 6, 12.3 times more Carbohydrate, 2.3 times more Sugars, 1.9 times more Fructose, 3.9 times more Fiber and 9.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.