Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	6.2% 180kcal	91% 2630kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	43.4% 14g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	343% 446g	130g per day for Men 19-50 years
Sugars	34.3% 25g	86.2% 62.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	100% 38g	38g per day for Men 19-50 years
Protein	17% 9.5g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Rolls, hamburger or hotdog, mixed-grain	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	386% 4.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	279% 44.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	70.8% 0.92mg	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	4.17% 0.1μg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	11% 110mg	95% 950mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	240% 2.16mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	441% 10mg	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	174% 1220mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	47% 1600mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	578% 318μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	305% 4580mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	10.3% 380g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Rolls, hamburger or hotdog, mixed-grain:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 8 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 12.9 times more Vitamin B1, 14.1 times more Vitamin B2, 8.4 times more Vitamin B3, 3.8 times more Vitamin B5 and 8.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B6 and Vitamin K per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Rolls, hamburger or hotdog, mixed-grain:

• Cooked Ripe Red Tomatoes have 1.4 times more Potassium and 2.5 times more Water than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 8.6 times more Calcium, 2.9 times more Copper, 5.8 times more Iron, 4.9 times more Magnesium, 9.7 times more Manganese, 4.4 times more Phosphorus, 63.6 times more Selenium, 41.6 times more Sodium and 7.5 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hamburger or hotdog, mixed-grain contain 14.6 times more Energy, 54.5 times more Fat, 92.7 times more Saturated Fat, 33 times more Omega 3, 25.9 times more Omega 6, 11.1 times more Carbohydrate, 2.5 times more Sugars, 5.4 times more Fiber and 10.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.