Comparing Nutrients in 1 kilogram Tomatoes VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomatoes	Multi-grain Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	43.6% 42.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	27.3% 8.72g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	98% 16.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	333% 433g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	88% 64g	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	33.8% 24.5g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	195% 74g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	239% 134g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	101% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	253% 40.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	67% 3.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	202% 2.63mg	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	188% 750μg	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	152% 137mg	1.1% 1mg	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	36% 5.4mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Multi-grain Bread	Recommended Dietary Allowance
Calcium	10% 100mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	313% 2.82mg	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	313% 25mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	880% 20.3mg	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	326% 2280mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	254% 3810mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	155% 17mg	11mg per day for Men 19-50 years
Water	25.5% 945g	10% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Multi-grain Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes versus 1 kg of Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes vs Multi-grain Bread:

• 1 kilogram of Tomatoes has more Vitamin A, 137 times more Vitamin C, 1.5 times more Vitamin E and 5.6 times more Vitamin K than Multi-grain Bread.
• While 1 kg of Multi-grain Bread contains 7.5 times more Vitamin B1, 6.9 times more Vitamin B2, 6.8 times more Vitamin B3, 3.8 times more Vitamin B5, 3.3 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 kilogram of Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Multi-grain Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes vs Multi-grain Bread:

• 1 kilogram of Tomatoes has 2.6 times more Water than Multi-grain Bread.
• While 1 kg of Multi-grain Bread contains 10.3 times more Calcium, 4.8 times more Copper, 9.3 times more Iron, 7.1 times more Magnesium, 17.8 times more Manganese, 9.5 times more Phosphorus, more Selenium, 76.2 times more Sodium and 10 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Multi-grain Bread contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Multi-grain Bread contains 14.7 times more Energy, 21.2 times more Fat, 31.1 times more Saturated Fat, 68.3 times more Omega 3, 20.8 times more Omega 6, 11.1 times more Carbohydrate, 2.4 times more Sugars, 1.8 times more Fructose, 6.2 times more Fiber and 15.2 times more Protein than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein