Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	6.2% 180kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	55.7% 54g	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	563% 9g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	346% 450g	130g per day for Men 19-50 years
Sugars	34.3% 25g	38.6% 28g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 20g	g per day for Men 19-50 years
Fiber	18.4% 7g	124% 47g	38g per day for Men 19-50 years
Protein	17% 9.5g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	155% 620μg	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	0.44% 0.4mg	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	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	11% 110mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	400% 3.6mg	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	400% 32mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	75.6% 34μg	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	266% 1860mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Multicereal Kaiser Roll per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Multicereal Kaiser Roll:

• 1 kilogram of Cooked Ripe Red Tomatoes has 240 times more Vitamin A and 570 times more Vitamin C than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 11.1 times more Vitamin B1, 9.5 times more Vitamin B2, 5.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 2 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Multicereal Kaiser Roll provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Multicereal Kaiser Roll:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.6 times more Water than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 7.7 times more Calcium, 4.8 times more Copper, 4.7 times more Iron, 8.7 times more Magnesium, 12.4 times more Manganese, 6.6 times more Phosphorus, 48 times more Selenium, 54.5 times more Sodium and 11.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Multicereal Kaiser Roll contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 15.2 times more Energy, 49.1 times more Fat, 46.7 times more Saturated Fat, 450 times more Omega 3, 47.6 times more Omega 6, 11.2 times more Carbohydrate, 6.7 times more Fiber and 9.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Multicereal Kaiser Roll offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein