Comparing Nutrients in 1 pound Tomatoes VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Tomatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	41.2% 13g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	32.6% 5.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	161% 210g	130g per day for Men 19-50 years
Sugars	16.5% 12g	21.3% 15.4g	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	8.57% 6.2g	5% 3.63g	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	% 2.72g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	82.6% 46.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	21% 191μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	44.7% 0.58mg	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	18% 72.6μg	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% 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	16.3% 2.45mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	79.6% 0.72mg	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	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	276% 6.35mg	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	122% 853mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	94% 51.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	141% 2118mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	11.6% 429g	4.28% 158g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, more Vitamin C and 2.4 times more Vitamin K than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 4.8 times more Vitamin B1, 9.5 times more Vitamin B2, 6 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 1.3 times more Potassium and 2.7 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 5.9 times more Calcium, 2.7 times more Copper, 6.4 times more Iron, 6.2 times more Magnesium, 12.3 times more Manganese, 7.8 times more Phosphorus, more Selenium, 93.4 times more Sodium and 7.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.7 times more Fructose than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 15.9 times more Energy, 33.5 times more Fat, 103.8 times more Saturated Fat, 11.7 times more Omega 3, 15.3 times more Omega 6, 11.9 times more Carbohydrate, 1.3 times more Sugars, 4 times more Fiber and 11.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.