Comparing Nutrients in 1 kilogram Tomatoes VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	357% 464g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	37.5% 27g	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	19% 13.7g	7.45% 5.4g	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	% 12.5g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.9g	g per day for Men 19-50 years
Fiber	31.6% 12g	129% 49g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	424% 67.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	10% 100mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	280% 2.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	544% 12.5mg	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	34.3% 240mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	976% 537μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	25.5% 945g	8.9% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Plain Chapati Bread:

• Commercially Prepared Plain Chapati Bread contains 14.9 times more Vitamin B1, 10.5 times more Vitamin B2, 11.4 times more Vitamin B3, 6.5 times more Vitamin B5, 3.4 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for Tomatoes vs Plain Chapati Bread:

• Raw Ripe Red Tomatoes have 2.9 times more Water than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 9.3 times more Calcium, 4.3 times more Copper, 11.1 times more Iron, 5.6 times more Magnesium, 11 times more Manganese, 7.7 times more Phosphorus, more Selenium, 81.8 times more Sodium and 9.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Commercially Prepared Plain Chapati Bread have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 2.5 times more Fructose than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 16.5 times more Energy, 37.3 times more Fat, 69.8 times more Saturated Fat, 44 times more Omega 3, 12.7 times more Omega 6, 11.9 times more Carbohydrate, 4.1 times more Fiber and 12.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Commercially Prepared Plain Chapati Bread have similar amounts of Sugars per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 1 kg.