Comparing Nutrients in 1 pound Tomatoes VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	63.2% 1g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	48.3% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	164% 214g	130g per day for Men 19-50 years
Sugars	16.5% 12g	43.4% 31.5g	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	8.57% 6.2g	16.7% 12g	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	% 5.67g	% 8.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	97% 36.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	79.4% 318μg	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	69% 62mg	0.5% 0.45mg	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	16.3% 2.45mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	50.3% 503mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	155% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	434% 10mg	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	15.6% 109mg	160% 1120mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	295% 162μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	125% 1878mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	11.6% 429g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Toasted Multi-grain Bread:

• Raw Ripe Red Tomatoes have more Vitamin A, 137 times more Vitamin C, 1.4 times more Vitamin E and 5.3 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 6.6 times more Vitamin B1, 7.5 times more Vitamin B2, 7.4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Toasted Multi-grain Bread:

• Raw Ripe Red Tomatoes have 3 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 11.1 times more Calcium, 5.2 times more Copper, 10.1 times more Iron, 7.7 times more Magnesium, 19.3 times more Manganese, 10.3 times more Phosphorus, more Selenium, 82.8 times more Sodium and 10.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Multi-grain Bread with Whole-grain contains 16 times more Energy, 23 times more Fat, 33.9 times more Saturated Fat, 74.3 times more Omega 3, 22.7 times more Omega 6, 12.1 times more Carbohydrate, 2.6 times more Sugars, 1.9 times more Fructose, 6.8 times more Fiber and 16.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.