Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, whole wheat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	42% 1220kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	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	157% 204g	14% 18g	130g per day for Men 19-50 years
Sugars	37% 27g	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	15.3% 11g	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	% 9.2g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	73% 27.7g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	100% 56g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	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	12.4% 1.86mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	90% 898mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	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	137% 11mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	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	141% 984mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	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 Rolls, hamburger or hot dog, whole wheat vs Cooked Ripe Red Tomatoes:

• Rolls, hamburger or hot dog, whole wheat have 1.4 times more Vitamin A, 12.3 times more Vitamin B1, 8.5 times more Vitamin B2, 8.5 times more Vitamin B3, 6.5 times more Vitamin B5, 2.5 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 17.5 times more Vitamin C and 1.4 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Rolls, hamburger or hot dog, whole wheat vs Cooked Ripe Red Tomatoes:

• Rolls, hamburger or hot dog, whole wheat have 18 times more Calcium, 3.2 times more Copper, 3.6 times more Iron, 9 times more Magnesium, 22 times more Manganese, 7.8 times more Phosphorus, 65.8 times more Selenium, 43.4 times more Sodium and 12.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.6 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger or hot dog, whole wheat have 14.9 times more Energy, 39.8 times more Fat, 61.4 times more Saturated Fat, 86.5 times more Omega 3, 38.1 times more Omega 6, 11.2 times more Carbohydrate, 2.4 times more Sugars, 1.9 times more Fructose, 8.7 times more Fiber and 13 times more Protein than Cooked Ripe Red Tomatoes.
• Both Rolls, hamburger or hot dog, whole wheat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.