Comparing Nutrients in 1 pound White Gluten-Free Bread made with tapioca starch and brown rice flour VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
White Gluten-Free Bread made with tapioca starch and brown rice flour	7%	24%	69%
Tomatoes	17%	9%	74%

Macro Nutrients

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Tomatoes	Recommended Dietary Allowance
Energy	46.6% 1352kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	37.5% 36.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	8.9% 2.85g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	38% 6.47g	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	178% 232g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	70.7% 51.3g	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	9.63% 7g	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	% 7.53g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	65.7% 25g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21.5% 86μg	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	48.7% 7.3mg	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

	White Gluten-Free Bread made with tapioca starch and brown rice flour	Tomatoes	Recommended Dietary Allowance
Calcium	26.8% 268mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	30% 2.4mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	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	45.4% 318mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	4.13% 153g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of White Gluten-Free Bread made with tapioca starch and brown rice flour vs Tomatoes:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 3.6 times more Vitamin B1, 14.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin B9 and 3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for White Gluten-Free Bread made with tapioca starch and brown rice flour vs Tomatoes:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 5.9 times more Calcium, 2 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 2.9 times more Phosphorus, more Selenium, 103 times more Sodium and 3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Potassium and 2.8 times more Water than White Gluten-Free Bread made with tapioca starch and brown rice flour.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Raw Ripe Red Tomatoes have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• White Gluten-Free Bread made with tapioca starch and brown rice flour has 16.6 times more Energy, 40.1 times more Fat, 22.5 times more Saturated Fat, 173.3 times more Omega 3, 17.8 times more Omega 6, 13.1 times more Carbohydrate, 4.3 times more Sugars, 4.6 times more Fiber and 6.1 times more Protein than Raw Ripe Red Tomatoes.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour and Raw Ripe Red Tomatoes have similar amounts of Fructose per 1 lb.
• Both White Gluten-Free Bread made with tapioca starch and brown rice flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.