Comparing Nutrients in 1 pound Toasted Rye Bread VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Tomatoes	17%	9%	74%

Macro Nutrients

	Toasted Rye Bread	Tomatoes	Recommended Dietary Allowance
Energy	44.4% 1288kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	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	185% 241g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	26.5% 19g	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	76.4% 29g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	76% 42.6g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye 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	144% 1.73mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	117% 467μg	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	1% 0.91mg	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	4.9% 5.9μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Tomatoes	Recommended Dietary Allowance
Calcium	36.3% 363mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	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	176% 14mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	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	89.4% 626mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	201% 3012mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	3.8% 141g	11.6% 429g	3700g per day for Men 19-50 years

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

• Toasted Rye Bread has 10.3 times more Vitamin B1, 17.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 68.5 times more Vitamin C, 1.5 times more Vitamin E and 6.1 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Toasted Rye 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 Toasted Rye Bread vs Tomatoes:

• Toasted Rye Bread has 8 times more Calcium, 3.5 times more Copper, 11.5 times more Iron, 3.9 times more Magnesium, 7.9 times more Manganese, 5.8 times more Phosphorus, more Selenium, 132.8 times more Sodium and 7.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium and 3 times more Water than Toasted Rye Bread.

Comparison of macro-nutrients per 1 pound:

• Toasted Rye Bread has 15.8 times more Energy, 18 times more Fat, 24.6 times more Saturated Fat, 22 times more Omega 3, 10.2 times more Omega 6, 13.7 times more Carbohydrate, 1.6 times more Sugars, 5.3 times more Fiber and 10.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Toasted Rye Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.