Comparing Nutrients in 1 pound Commercial Whole-wheat Bread VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Commercial Whole-wheat Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	39.4% 1143kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	38.6% 6.56g	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	149% 194g	14% 18g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	14% 10g	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	% 4.85g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	71.6% 27.2g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	101% 56.5g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	149% 1.8mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.3% 0.76mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.6% 2.93mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.98mg	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	47.6% 191μg	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	80.4% 12mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	73% 730mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	140% 11.2mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	429% 9.86mg	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	137% 962mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	34% 1152mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	212% 117μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	73% 8.03mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.8% 177g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Commercial Whole-wheat Bread vs Cooked Ripe Red Tomatoes:

• Commercially Prepared Whole-wheat Bread has 10.9 times more Vitamin B1, 7.6 times more Vitamin B2, 8.3 times more Vitamin B3, 5 times more Vitamin B5, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9, 4.8 times more Vitamin E and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat 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 Commercial Whole-wheat Bread vs Cooked Ripe Red Tomatoes:

• Commercially Prepared Whole-wheat Bread has 14.6 times more Calcium, 3 times more Copper, 3.6 times more Iron, 8.3 times more Magnesium, 20.7 times more Manganese, 7.6 times more Phosphorus, 51.4 times more Selenium, 41.4 times more Sodium and 12.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Water than Commercially Prepared Whole-wheat Bread.
• Both Commercially Prepared Whole-wheat Bread and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Commercially Prepared Whole-wheat Bread has 14 times more Energy, 31.8 times more Fat, 48.1 times more Saturated Fat, 69.5 times more Omega 3, 34.4 times more Omega 6, 10.7 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fructose, 8.6 times more Fiber and 13.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Commercially Prepared Whole-wheat Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.