Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	61.8% 1792kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	24.8% 24g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	17% 5.46g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	52.7% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	50% 8.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	251% 326g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	38.8% 28g	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	15.4% 11g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	108% 60.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	366% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	188% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	42.2% 0.55mg	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	121% 485μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	66% 1.6μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	5% 50mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	129% 1.16mg	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	274% 22mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	181% 4.17mg	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	107% 748mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	208% 114μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	221% 3320mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.8% 29.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Dry Bread Crumbs :

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 7 times more Vitamin E than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 26.9 times more Vitamin B1, 18.3 times more Vitamin B2, 12.5 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B6, 8.2 times more Vitamin B9, more Vitamin B12 and 2.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Dry Bread Crumbs :

• Cooked Ripe Red Tomatoes have 14.5 times more Water than Plain Grated Dry Bread Crumbs .
• While Plain Grated Dry Bread Crumbs contain 16.6 times more Calcium, 3.4 times more Copper, 7.1 times more Iron, 4.8 times more Magnesium, 8.8 times more Manganese, 5.9 times more Phosphorus, 50.4 times more Selenium, 66.5 times more Sodium and 10.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Plain Grated Dry Bread Crumbs have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Plain Grated Dry Bread Crumbs contain 21.9 times more Energy, 48.2 times more Fat, 80.2 times more Saturated Fat, 93 times more Omega 3, 44.6 times more Omega 6, 18 times more Carbohydrate, 2.5 times more Sugars, 1.9 times more Fructose, 6.4 times more Fiber and 14.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.