Comparing Nutrients in 300 calories Tomatoes VS Bread, white, commercially prepared (includes soft bread crumbs)

Weight per 300 calories

• Tomatoes: 1667g
• Bread, white, commercially prepared (includes soft bread crumbs): 113g

Bread, white, commercially prepared (includes soft bread crumbs) have 14.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Bread, white, commercially prepared (includes soft bread crumbs)?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	3.87% 3.76g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	9.45% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	43% 55.7g	130g per day for Men 19-50 years
Sugars	60.5% 44g	8.82% 6.4g	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	3.8% 2.74g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	8% 3.05g	38g per day for Men 19-50 years
Protein	26% 14.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	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	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	33.7% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	7.55% 0.098mg	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	31.3% 125μg	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	1.65% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	16.7% 167mg	16.2% 162mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	12.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	1.38% 55μg	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	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	26.3% 0.6mg	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	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45% 25μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	7.6% 0.83mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	1.1% 41g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 13.6 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 36.3 times more Vitamin E and 583.7 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Raw Ripe Red Tomatoes and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Ripe Red Tomatoes have 8.6 times more Copper, 7.1 times more Magnesium, 3.1 times more Manganese, 3.6 times more Phosphorus, 27.8 times more Potassium, 3.4 times more Zinc and 38.4 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain more Selenium and 6.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Calcium and Iron per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 6.9 times more Sugars, 8.3 times more Fructose, 6.6 times more Fiber and 1.5 times more Protein than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 3.7 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.