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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	149% 194g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	27% 19.7g	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	14% 10g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat 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	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	75% 0.98mg	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	47.6% 191μg	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	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	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	5% 50mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	114% 1.03mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	429% 9.86mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	212% 117μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	11.6% 428g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Commercial Whole-wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin A and more Vitamin C than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 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.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Commercial Whole-wheat Bread:

• 1 pound of Cooked Ripe Red Tomatoes has 2.4 times more Water than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 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.
• Both Cooked Ripe Red Tomatoes and Commercial Whole-wheat Bread contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Commercially Prepared Whole-wheat Bread contains 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.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein