Comparing Nutrients in 1 pound Plain Chapati Bread VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Plain Chapati Bread	Tomatoes	Recommended Dietary Allowance
Energy	46.5% 1347kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	35% 33.8g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	27.7% 8.86g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	16.5% 12g	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	3.38% 2.45g	8.57% 6.2g	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	% 1.13g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	91% 51g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69% 277μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26.6% 4mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Tomatoes	Recommended Dietary Allowance
Calcium	42% 422mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	171% 13.7mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	247% 5.67mg	22.5% 0.52mg	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	119% 835mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	443% 244μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	124% 1855mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	64.7% 7.12mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	4.05% 150g	11.6% 429g	3700g per day for Men 19-50 years

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

• Commercially Prepared Plain Chapati Bread has 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 pound for Plain Chapati Bread vs Tomatoes:

• Commercially Prepared Plain Chapati Bread has 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.
• While Raw Ripe Red Tomatoes contain 2.9 times more Water than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Commercially Prepared Plain Chapati Bread has 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.
• While Raw Ripe Red Tomatoes contain 2.5 times more Fructose than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Ripe Red Tomatoes have similar amounts of Sugars per 1 lb.
• Both Commercially Prepared Plain Chapati Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.