Comparing Nutrients in 1 pound Tomatoes VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Tomatoes	Toasted Rye Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	21.7% 3.7g	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	185% 241g	130g per day for Men 19-50 years
Sugars	16.5% 12g	26.5% 19g	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	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	76.4% 29g	38g per day for Men 19-50 years
Protein	7.13% 4g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toasted Rye 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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	26% 0.34mg	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	117% 467μg	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	1% 0.91mg	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	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	103% 0.93mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	178% 4.1mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	11.6% 429g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Toasted Rye Bread:

• Raw Ripe Red Tomatoes have more Vitamin A, 68.5 times more Vitamin C, 1.5 times more Vitamin E and 6.1 times more Vitamin K than Toasted Rye Bread.
• While Toasted Rye Bread contains 10.3 times more Vitamin B1, 17.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.5 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toasted Rye Bread have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Toasted Rye Bread:

• Raw Ripe Red Tomatoes have 1.3 times more Potassium and 3 times more Water than Toasted Rye Bread.
• While Toasted Rye Bread contains 8 times more Calcium, 3.5 times more Copper, 11.5 times more Iron, 3.9 times more Magnesium, 7.9 times more Manganese, 5.8 times more Phosphorus, more Selenium, 132.8 times more Sodium and 7.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Toasted Rye Bread contains 15.8 times more Energy, 18 times more Fat, 24.6 times more Saturated Fat, 22 times more Omega 3, 10.2 times more Omega 6, 13.7 times more Carbohydrate, 1.6 times more Sugars, 5.3 times more Fiber and 10.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Rye Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.