Comparing Nutrients in 1 pound Toasted Rice Bran Bread VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Toasted Rice Bran Bread	14%	16%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Toasted Rice Bran Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	41.3% 1197kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	32.6% 0.52g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	48% 8.15g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 215g	14% 18g	130g per day for Men 19-50 years
Sugars	31.8% 23g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63.3% 24g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	78.6% 44g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Rice Bran Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	89.6% 358μg	14.7% 59μg	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% 0mg	115% 103mg	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	21.5% 3.22mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rice Bran Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	34% 340mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	37.8% 0.34mg	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	222% 17.8mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	82% 345mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	300% 6.9mg	20.7% 0.48mg	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	113% 789mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	257% 142μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Rice Bran Bread vs Cooked Ripe Red Tomatoes:

• Toasted Rice Bran Bread has 15.8 times more Vitamin B1, 13.3 times more Vitamin B2, 12.5 times more Vitamin B3, 2 times more Vitamin B5, 2.6 times more Vitamin B6, 6.1 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 2.5 times more Vitamin K than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Rice Bran Bread vs Cooked Ripe Red Tomatoes:

• Toasted Rice Bran Bread has 6.8 times more Calcium, 2.4 times more Copper, 5.8 times more Iron, 8.4 times more Magnesium, 14.5 times more Manganese, 6.2 times more Phosphorus, 62.4 times more Selenium, 26.5 times more Sodium and 9.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Water than Toasted Rice Bran Bread.
• Both Toasted Rice Bran Bread and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Rice Bran Bread has 14.7 times more Energy, 45.5 times more Fat, 51.4 times more Saturated Fat, 57.5 times more Omega 3, 42.8 times more Omega 6, 11.8 times more Carbohydrate, 2 times more Sugars, 7.6 times more Fiber and 10.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Toasted Rice Bran Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.