Comparing Nutrients in 300 calories Wheat Reduced-calorie Bread VS Tomatoes

Weight per 300 calories

• Wheat Reduced-calorie Bread: 138g
• Tomatoes: 1667g

Wheat Reduced-calorie Bread has 12.1 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Wheat Reduced-calorie Bread or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Wheat Reduced-calorie Bread	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	7.6% 0.12g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	8.95% 1.52g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	50% 65g	130g per day for Men 19-50 years
Sugars	7.07% 5.13g	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	3.1% 2.24g	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	% 1.3g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	40.4% 15.3g	52.6% 20g	38g per day for Men 19-50 years
Protein	33% 18.4g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	31.5% 126μg	62.5% 250μg	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	0.15% 0.14mg	254% 228mg	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	2.2% 0.33mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Tomatoes	Recommended Dietary Allowance
Calcium	22.5% 225mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	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	50.3% 4.02mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.4mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	72.7% 1.67mg	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	29.4% 206mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	1.48% 54.7g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Wheat Reduced-calorie Bread vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 16.1 times more Vitamin B6, 2 times more Vitamin B9, 1651.6 times more Vitamin C, 27.1 times more Vitamin E and 476.2 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Wheat Reduced-calorie Bread vs Tomatoes:

• Wheat Reduced-calorie Bread has 1.4 times more Calcium, more Selenium and 5.5 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.2 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus, 19 times more Potassium, 1.5 times more Zinc and 28.8 times more Water than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Raw Ripe Red Tomatoes have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Wheat Reduced-calorie Bread has 1.2 times more Fat, 2.5 times more Saturated Fat, 2.4 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.5 times more Sugars, 10.2 times more Fructose and 1.3 times more Fiber than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Wheat Reduced-calorie Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.