Comparing Nutrients in 1 pound Tomatoes VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Tomatoes	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	41.8% 1211kcal	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	11.5% 3.68g	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	19% 3.2g	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	173% 225g	130g per day for Men 19-50 years
Sugars	16.5% 12g	27% 19.5g	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	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	7.13% 4g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Bread, white, commercially prepared, low sodium, no salt	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	178% 2.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	22.3% 0.29mg	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	5.67% 0.14μg	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	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	63.5% 0.57mg	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	172% 13.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	75.5% 1.74mg	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	61% 426mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	186% 103μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	11.6% 429g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Bread, white, commercially prepared, low sodium, no salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Tomatoes has more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 2.5 times more Vitamin E and 2.5 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 12.8 times more Vitamin B1, 17.9 times more Vitamin B2, 6.7 times more Vitamin B3, 4.4 times more Vitamin B5 and 7.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Bread, white, commercially prepared, low sodium, no salt:

• 1 pound of Tomatoes has 2 times more Potassium and 2.6 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 10.8 times more Calcium, 2.1 times more Copper, 11.2 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 3.9 times more Phosphorus, more Selenium, 59.6 times more Sodium and 3.6 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Bread, white, commercially prepared, low sodium, no salt contains 14.8 times more Energy, 18 times more Fat, 29 times more Saturated Fat, 11.7 times more Omega 3, 8.9 times more Omega 6, 12.8 times more Carbohydrate, 1.6 times more Sugars, 1.9 times more Fiber and 9.3 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein