Comparing Nutrients in 1 pound Tomatoes VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	13.2% 2.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	161% 209g	130g per day for Men 19-50 years
Sugars	16.5% 12g	21% 15g	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	4.94% 3.6g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	61% 23g	38g per day for Men 19-50 years
Protein	7.13% 4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	97% 15.5mg	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	13% 0.17mg	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	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	72% 721mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	44% 0.39mg	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	180% 14.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	34.7% 0.8mg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	133% 2000mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.6% 429g	5.38% 199g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Ripe Red Tomatoes have 2.2 times more Vitamin B6 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 13.8 times more Vitamin B1, 26.6 times more Vitamin B2 and 5.8 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B9 per 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Ripe Red Tomatoes have 3.6 times more Potassium and 2.2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 15.9 times more Calcium, 1.5 times more Copper, 11.7 times more Iron, 1.5 times more Manganese, 2.3 times more Phosphorus, 88.2 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Magnesium per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.7 times more Fructose than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 13.3 times more Energy, 22.4 times more Fat, 34.9 times more Saturated Fat, 6.2 times more Omega 6, 11.9 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 1 lb.