Comparing Nutrients in 300 calories Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Tomatoes

Weight per 300 calories

• Schar, Gluten-Free, Wheat-Free, Classic White Bread: 125g
• Tomatoes: 1667g

Schar, Gluten-Free, Wheat-Free, Classic White Bread has 13.3 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 - Schar, Gluten-Free, Wheat-Free, Classic White Bread or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.76% 5.6g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	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	44.4% 57.7g	50% 65g	130g per day for Men 19-50 years
Sugars	5.76% 4.18g	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	1.36% 0.99g	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	% 1.26g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	52.6% 20g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White 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	53% 0.64mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	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	3.56% 0.046mg	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	4.7% 18.8μg	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	NA	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

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Tomatoes	Recommended Dietary Allowance
Calcium	20% 199mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	49.5% 3.96mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	3.27% 13.8mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	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	9.82% 68.8mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	2.43% 82.5mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	36.8% 551mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	1.5% 55g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Tomatoes:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Vitamin B3, 28.8 times more Vitamin B6 and 13.3 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Tomatoes:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 6.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9 times more Copper, 13.3 times more Magnesium, 8.6 times more Manganese, 5.8 times more Phosphorus, 47.9 times more Potassium, 4.8 times more Zinc and 28.7 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Ripe Red Tomatoes have similar amounts of Calcium and Iron per 300 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 1.7 times more Fat and 2.6 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Omega 3, 2.2 times more Omega 6, 10.5 times more Sugars, 23.1 times more Fructose, 3.1 times more Fiber and 3.1 times more Protein than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.