Comparing Nutrients in 1 pound Tomatoes VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	9.9% 3.17g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	38% 6.46g	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	172% 224g	130g per day for Men 19-50 years
Sugars	16.5% 12g	35.5% 25.7g	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	8.57% 6.2g	15.2% 11g	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	% 7.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	71.7% 40g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	30.4% 0.39mg	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	126% 503μg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	65.3% 653mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	5.55% 222μg	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	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	106% 2.43mg	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	63.5% 445mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	181% 100μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	30.5% 3.36mg	11mg per day for Men 19-50 years
Water	11.6% 429g	4.46% 165g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.5 times more Vitamin E and 39.5 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 14.4 times more Vitamin B1, 12.8 times more Vitamin B2, 8 times more Vitamin B3, 6 times more Vitamin B5 and 7.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Ripe Red Tomatoes have 1.9 times more Potassium and 2.6 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 14.4 times more Calcium, 1.7 times more Copper, 21.3 times more Fluoride, 13.4 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 4.1 times more Phosphorus, more Selenium, 98 times more Sodium and 4.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Bread, white, commercially prepared (includes soft bread crumbs) contain 14.8 times more Energy, 16.7 times more Fat, 24.9 times more Saturated Fat, 55.3 times more Omega 3, 17.8 times more Omega 6, 12.7 times more Carbohydrate, 2.2 times more Sugars, 1.8 times more Fructose, 2.3 times more Fiber and 10.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.