Comparing Nutrients in 300 calories Refrigerated Naan Bread VS Tomatoes

Weight per 300 calories

• Refrigerated Naan Bread: 103g
• Tomatoes: 1667g

Refrigerated Naan Bread has 16.2 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Refrigerated Naan Bread or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Refrigerated Naan Bread	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6% 5.82g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	50% 65g	130g per day for Men 19-50 years
Sugars	5.05% 3.66g	60.5% 44g	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	1.2% 0.88g	31.5% 23g	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	% 0.67g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	52.6% 20g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.4% 0.53mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6.02mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.18% 0.46mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.53% 0.098mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.43% 0.81mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Tomatoes	Recommended Dietary Allowance
Calcium	8.66% 86.6mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	42% 3.35mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.63% 28mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	82.6% 1.9mg	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	14.7% 103mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	32% 479mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.91% 33.6g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Refrigerated Naan Bread vs Tomatoes:

• Refrigerated Commercially Prepared Plain Naan Bread has 1.3 times more Vitamin B1 and 1.7 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B3, 3.2 times more Vitamin B5, 13.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 11.1 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.

Comparing minerals per 300 calories for Refrigerated Naan Bread vs Tomatoes:

• Refrigerated Commercially Prepared Plain Naan Bread has more Selenium and 5.8 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Calcium, 7.4 times more Copper, 1.3 times more Iron, 6.6 times more Magnesium, 3.6 times more Manganese, 3.9 times more Phosphorus, 30.7 times more Potassium, 3.4 times more Zinc and 46.9 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.

Comparison of macro-nutrients per 300 calories:

• Refrigerated Commercially Prepared Plain Naan Bread has 1.7 times more Fat, 3.1 times more Saturated Fat, 5.9 times more Omega 3 and 1.4 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 12 times more Sugars, 26.1 times more Fructose, 8.8 times more Fiber and 1.5 times more Protein than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Refrigerated Commercially Prepared Plain Naan Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.