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

Macros Ratio

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

Macro Nutrients

	Multicereal Kaiser Roll	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	94% 2730kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	563% 9g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	31% 40g	130g per day for Men 19-50 years
Sugars	38.6% 28g	34.3% 25g	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	0.41% 0.3g	18% 13g	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	% 0.3g	% 12g	g per day for Men 19-50 years
Sucrose	% 20g	% 0g	g per day for Men 19-50 years
Fiber	124% 47g	18.4% 7g	38g per day for Men 19-50 years
Protein	154% 86g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	32.5% 130μg	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	0.44% 0.4mg	253% 228mg	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	75.3% 11.3mg	37.3% 5.6mg	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

	Multicereal Kaiser Roll	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	85% 850mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	83.3% 0.75mg	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	400% 32mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	45.7% 1.05mg	2.3mg per day for Men 19-50 years
Molybdenum	75.6% 34μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1860mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	25.5% 943g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Multicereal Kaiser Roll has 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.
• While 1 kg of Cooked Ripe Red Tomatoes contains 240 times more Vitamin A and 570 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Vegan Multigrain Kaiser Roll, 60g as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Multicereal Kaiser Roll has 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.
• While 1 kg of Cooked Ripe Red Tomatoes contains 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cooked Ripe Red Tomatoes 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 kilogram of Multicereal Kaiser Roll has 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 Multicereal Kaiser Roll and Cooked Ripe Red Tomatoes 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