Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	151% 196g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	15% 11g	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	8.2% 5.94g	NA	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	56% 21.3g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	12% 109μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	28.6% 0.37mg	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	14.7% 59μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	0% 0mg	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	17% 2.54mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	5% 50mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	40.3% 0.36mg	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	38.6% 3.1mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	201% 4.63mg	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	18% 127mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	191% 2862mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.6% 428g	5.8% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Canned Boston Brown Bread:

• Cooked Ripe Red Tomatoes have 2.6 times more Vitamin B1, more Vitamin C and 1.8 times more Vitamin E than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 5.2 times more Vitamin B2, 2.1 times more Vitamin B3 and 4.4 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Boston Brown Bread have similar amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin K per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Canned Boston Brown Bread:

• Cooked Ripe Red Tomatoes have 2 times more Water than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 6.4 times more Calcium, 3.1 times more Iron, 7 times more Magnesium, 9.7 times more Manganese, 4 times more Phosphorus, 1.5 times more Potassium, 43.8 times more Selenium, 57.4 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Boston Brown Bread have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Boston Brown Bread contains 10.8 times more Energy, 13.6 times more Fat, 26 times more Omega 3, 12.2 times more Omega 6, 10.8 times more Carbohydrate, 6.7 times more Fiber and 5.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Boston Brown Bread have similar amounts of Sugars per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Canned Boston Brown Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.