Comparing Nutrients in 1 pound Tomatoes VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Tomatoes	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	26.4% 25.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	48% 8.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	176% 229g	130g per day for Men 19-50 years
Sugars	16.5% 12g	22.2% 16g	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	5.3% 3.86g	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	% 2.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	7.13% 4g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	178% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	166% 26.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	33% 0.43mg	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	116% 463μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	65% 0.59mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	101% 2.33mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	141% 2109mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	11.6% 429g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Refrigerated Naan Bread:

• Refrigerated Commercially Prepared Plain Naan Bread contains 21.1 times more Vitamin B1, 26.8 times more Vitamin B2, 9.8 times more Vitamin B3, 5 times more Vitamin B5, 6.8 times more Vitamin B9 and 1.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Refrigerated Naan Bread:

• Raw Ripe Red Tomatoes have 1.9 times more Potassium and 2.9 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 8.4 times more Calcium, 2.2 times more Copper, 12 times more Iron, 2.5 times more Magnesium, 4.5 times more Manganese, 4.2 times more Phosphorus, more Selenium, 93 times more Sodium and 4.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.6 times more Fructose than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 16.2 times more Energy, 28.3 times more Fat, 49.8 times more Saturated Fat, 95.3 times more Omega 3, 22.6 times more Omega 6, 13 times more Carbohydrate, 1.3 times more Sugars, 1.8 times more Fiber and 10.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 1 lb.