Comparing Nutrients in 300 calories Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread: 97g
• Cooked Ripe Red Tomatoes: 1667g

Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 17.2 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Udi's, Gluten Free, Soft & Hearty Whole Grain Bread or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	50.7% 0.81g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	51.4% 67g	130g per day for Men 19-50 years
Sugars	13% 9.52g	57.2% 41.5g	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	1.86% 1.35g	30% 22g	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	% 1.56g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.56% 1.37mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.72% 0.087mg	101% 1.3mg	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	NA	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	139% 1.25mg	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	9.22% 0.74mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	7.17% 30mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	76% 1.75mg	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	10.7% 74.8mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.85% 31.4g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 3.4 times more Vitamin B1, 6.5 times more Vitamin B3 and 15.1 times more Vitamin B6 than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Cooked Ripe Red Tomatoes:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 2.7 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.1 times more Calcium, 17.4 times more Copper, 15.4 times more Iron, 5 times more Magnesium, 3.6 times more Manganese, 6.2 times more Phosphorus, 30.4 times more Potassium, 4.1 times more Zinc and 50 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 300 calories:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 4.9 times more Fat, 24.3 times more Omega 3 and 2.2 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 4.4 times more Sugars, 16.2 times more Fructose, 2.5 times more Fiber and 2.2 times more Protein than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.