Comparing Nutrients in 1 pound Potato Bread VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Potato Bread	Tomatoes	Recommended Dietary Allowance
Energy	41.6% 1207kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	164% 214g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	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	NA	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	101% 56.7g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	12% 109μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	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	143% 572μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Tomatoes	Recommended Dietary Allowance
Calcium	85.3% 853mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	128% 10.2mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	239% 1674mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	4.1% 152g	11.6% 429g	3700g per day for Men 19-50 years

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

• Potato Bread has 5.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.1 times more Vitamin B3, 9.2 times more Vitamin B5, 2.9 times more Vitamin B6, 8.4 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin A and more Vitamin C than Potato Bread.
• Both Potato Bread and Raw Ripe Red Tomatoes have similar amounts of Vitamin E and Vitamin K per 1 lb.
• Both Potato Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potato Bread vs Tomatoes:

• Potato Bread has 18.8 times more Calcium, 1.6 times more Copper, 8.3 times more Iron, 2.5 times more Magnesium, 2.2 times more Manganese, 15.4 times more Phosphorus, 3 times more Potassium, more Selenium, 75 times more Sodium and 8.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.8 times more Water than Potato Bread.

Comparison of macro-nutrients per 1 pound:

• Potato Bread has 14.8 times more Energy, 15.7 times more Fat, 12.1 times more Carbohydrate, 3.6 times more Sugars, 5.3 times more Fiber and 14.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Potato Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.