Comparing Nutrients in 500 calories Toasted Multi-grain Bread VS Tomatoes

Weight per 500 calories

• Toasted Multi-grain Bread: 174g
• Tomatoes: 2778g

Toasted Multi-grain Bread has 16 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Tomatoes	17%	9%	74%

Macro Nutrients

	Toasted Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	83% 108g	130g per day for Men 19-50 years
Sugars	16.6% 12g	101% 73g	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	6.4% 4.64g	52.5% 38g	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	% 3.2g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	45% 25.2g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.4% 122μg	104% 417μg	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	0.19% 0.17mg	423% 381mg	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	4.63% 0.69mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Calcium	19.3% 193mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	59% 4.72mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	138% 3.17mg	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	61.3% 429mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Multi-grain Bread vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5, 4.5 times more Vitamin B6, 3.4 times more Vitamin B9, 2192 times more Vitamin C, 21.6 times more Vitamin E and 84.3 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Toasted Multi-grain Bread vs Tomatoes:

• Toasted Multi-grain Bread with Whole-grain has 1.2 times more Manganese, more Selenium and 5.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Phosphorus, 15.2 times more Potassium, 1.5 times more Zinc and 48.1 times more Water than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 500 calories:

• Toasted Multi-grain Bread with Whole-grain has 1.4 times more Fat, 2.1 times more Saturated Fat, 4.6 times more Omega 3 and 1.4 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 6.1 times more Sugars, 8.2 times more Fructose and 2.4 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain and Raw Ripe Red Tomatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Toasted Multi-grain Bread with Whole-grain as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.