Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Tomatoes	17%	9%	74%

Macro Nutrients

	Multicereal Kaiser Roll	Tomatoes	Recommended Dietary Allowance
Energy	42.7% 1238kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	16.5% 12g	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	0.19% 0.14g	8.57% 6.2g	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	% 0.14g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 9.07g	% 0g	g per day for Men 19-50 years
Fiber	56% 21.3g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	69.7% 39g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.2% 6.67μg	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	17% 68μg	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	0.2% 0.18mg	69% 62mg	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	34% 5.13mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Tomatoes	Recommended Dietary Allowance
Calcium	38.6% 386mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	181% 14.5mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	22.5% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	34.3% 15.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	121% 844mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Multicereal Kaiser Roll vs Tomatoes:

• Vegan Multigrain Kaiser Roll, 60g has 10.8 times more Vitamin B1, 11.1 times more Vitamin B2, 4.9 times more Vitamin B3, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6, 3.1 times more Vitamin B7, 4.1 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 420 times more Vitamin A, 342.5 times more Vitamin C and 2.8 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Multicereal Kaiser Roll vs Tomatoes:

• Vegan Multigrain Kaiser Roll, 60g has 8.5 times more Calcium, 6.1 times more Copper, 11.9 times more Iron, 7.1 times more Magnesium, 11.4 times more Manganese, 7.8 times more Phosphorus, more Selenium, 120 times more Sodium and 9.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Raw Ripe Red Tomatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Vegan Multigrain Kaiser Roll, 60g has 15.2 times more Energy, 27 times more Fat, 25 times more Saturated Fat, 300 times more Omega 3, 25 times more Omega 6, 11.6 times more Carbohydrate, 3.9 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 45.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Raw Ripe Red Tomatoes have similar amounts of Sugars per 1 lb.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.