Comparing Nutrients in 1 pound Tomatoes VS Rolls, dinner, whole-wheat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Tomatoes	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	34.3% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	54.4% 9.24g	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	178% 232g	130g per day for Men 19-50 years
Sugars	16.5% 12g	53% 38.4g	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	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	89.5% 34g	38g per day for Men 19-50 years
Protein	7.13% 4g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rolls, dinner, whole-wheat	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	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	68% 0.88mg	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	34% 136μg	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	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	120% 1.1mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	453% 10.4mg	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	145% 1016mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	407% 224μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	158% 2363mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	11.6% 429g	4.06% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Rolls, dinner, whole-wheat:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 4 times more Vitamin K than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 6.7 times more Vitamin B1, 8 times more Vitamin B2, 6.2 times more Vitamin B3, 5.5 times more Vitamin B5, 2.4 times more Vitamin B6, 2 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Rolls, dinner, whole-wheat:

• Raw Ripe Red Tomatoes have 2.9 times more Water than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 10.6 times more Calcium, 4.1 times more Copper, 9 times more Iron, 7.7 times more Magnesium, 20.2 times more Manganese, 9.3 times more Phosphorus, more Selenium, 104.2 times more Sodium and 11.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rolls, dinner, whole-wheat have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, dinner, whole-wheat contain 14.8 times more Energy, 23.5 times more Fat, 29.9 times more Saturated Fat, 40.3 times more Omega 3, 25.5 times more Omega 6, 13.1 times more Carbohydrate, 3.2 times more Sugars, 6.3 times more Fiber and 9.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.