Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	19% 3.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	141% 184g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	14.3% 10.4g	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	143% 54.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Rye Reduced-calorie Bread	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	139% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	27% 0.35mg	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	65.8% 263μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	2% 1.8mg	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	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5% 50mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	67% 0.6mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	89.3% 2.05mg	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	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	155% 2327mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11.6% 428g	5.64% 209g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Rye Reduced-calorie Bread:

• Cooked Ripe Red Tomatoes have more Vitamin A, 57 times more Vitamin C, 2 times more Vitamin E and 4.7 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 10.2 times more Vitamin B1, 10.9 times more Vitamin B2, 4.8 times more Vitamin B3, 2.3 times more Vitamin B5, 4.5 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rye Reduced-calorie Bread have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Rye Reduced-calorie Bread:

• Cooked Ripe Red Tomatoes have 2.2 times more Potassium and 2.1 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 6.9 times more Calcium, 1.8 times more Copper, 4.6 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 2.8 times more Phosphorus, 55.8 times more Selenium, 46.6 times more Sodium and 4.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Rye Reduced-calorie Bread contains 11.3 times more Energy, 26.4 times more Fat, 24.5 times more Saturated Fat, 20.5 times more Omega 3, 16.9 times more Omega 6, 10.1 times more Carbohydrate, 17.1 times more Fiber and 9.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rye Reduced-calorie Bread have similar amounts of Sugars per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.