Comparing Nutrients in 1 pound Multi-grain Bread VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Energy	41.4% 1202kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	44.5% 7.56g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	40% 29g	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	15.3% 11g	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	% 7.67g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	88.3% 33.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	108% 60.6g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	105% 1.27mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.3mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	85% 340μg	17% 68μg	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	0.5% 0.45mg	69% 62mg	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	11% 1.68mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Calcium	46.7% 467mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	142% 11.3mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	399% 9.2mg	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	148% 1034mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	30.7% 1043mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	115% 1728mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	4.53% 168g	11.6% 429g	3700g per day for Men 19-50 years

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

• Multi-grain Bread has 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.
• While Raw Ripe Red Tomatoes contain 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.
• Both Multi-grain Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Multi-grain Bread has 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.
• While Raw Ripe Red Tomatoes contain 2.6 times more Water than Multi-grain Bread.
• Both Multi-grain Bread and Raw Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Multi-grain Bread has 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.
• Both Multi-grain Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.