Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Plain Chapati Bread

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Plain Chapati Bread: 101g

Commercially Prepared Plain Chapati Bread has 16.5 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Plain Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	7.76% 7.53g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	8.33% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	36% 47g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	3.8% 2.75g	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	30% 22g	0.75% 0.55g	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	% 19.7g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.29g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	13% 4.95g	38g per day for Men 19-50 years
Protein	28.3% 16g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54% 217μg	15.4% 61.6μg	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	422% 380mg	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	62.2% 9.33mg	5.93% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	18.3% 183mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	28.3% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	142% 11.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	15% 62.6mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	55% 1.26mg	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	66.7% 467mg	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	7.9% 269mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	99% 54.2μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.9% 33.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Plain Chapati Bread:

• Cooked Ripe Red Tomatoes have 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 10.5 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Cooked Ripe Red Tomatoes and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Plain Chapati Bread:

• Cooked Ripe Red Tomatoes have 2 times more Calcium, 4.9 times more Copper, 3.7 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 13.5 times more Potassium, 1.5 times more Zinc and 47.2 times more Water than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 6.5 times more Selenium and 2.3 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate, 15.1 times more Sugars, 40 times more Fructose, 2.4 times more Fiber and 1.4 times more Protein than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 4.1 times more Fat, 7.9 times more Saturated Fat, 4 times more Omega 3 and 1.5 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Commercially Prepared Plain Chapati Bread have similar amounts of Energy per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 300 kcal.