Comparing Nutrients in 300 calories Tomatoes VS Protein Bread

Weight per 300 calories

• Tomatoes: 1667g
• Protein Bread: 122g

Protein Bread has 13.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is above average in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Protein Bread	20%	8%	72%

Macro Nutrients

	Tomatoes	Protein Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	2.78% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	6.84% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	41.3% 53.6g	130g per day for Men 19-50 years
Sugars	60.5% 44g	2.43% 1.76g	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	31.5% 23g	NA	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	9.67% 3.67g	38g per day for Men 19-50 years
Protein	26% 14.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Protein Bread	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	35.5% 142μg	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	254% 228mg	0% 0mg	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	60% 9mg	2.94% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Protein Bread	Recommended Dietary Allowance
Calcium	16.7% 167mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	56.7% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	19% 79.6mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	78.4% 1.8mg	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	57% 400mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	1.32% 49g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.9 times more Vitamin B5, 15.3 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C, 20.4 times more Vitamin E and 82.7 times more Vitamin K than Protein Bread.
• While Protein Bread contains 1.5 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Protein Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Protein Bread:

• Raw Ripe Red Tomatoes have 1.9 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus, 10 times more Potassium, 1.3 times more Zinc and 32.2 times more Water than Protein Bread.
• While Protein Bread contains more Selenium and 5.9 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Protein Bread have similar amounts of Calcium, Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.2 times more Fat, 1.2 times more Carbohydrate, 24.9 times more Sugars and 5.4 times more Fiber than Protein Bread.
• While Protein Bread contains 1.4 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Protein Bread have similar amounts of Energy, Omega 6 and Protein per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Protein Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.