Comparing Nutrients in 500 calories White Reduced-calorie Bread VS Tomatoes

Weight per 500 calories

• White Reduced-calorie Bread: 242g
• Tomatoes: 2778g

White Reduced-calorie Bread has 11.5 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - White Reduced-calorie Bread or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Tomatoes	17%	9%	74%

Macro Nutrients

	White Reduced-calorie Bread	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.23% 6.04g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	4.23% 0.068g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	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	82.3% 107g	83% 108g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	NA	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	NA	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61.7% 23.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	37.5% 21g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	82.5% 0.99mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	57.4% 229μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.34% 1.2mg	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	3.06% 0.46mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.45μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Tomatoes	Recommended Dietary Allowance
Calcium	22.7% 227mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	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	96% 7.7mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	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	41.8% 292mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	95% 52.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	2.8% 104g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Reduced-calorie Bread vs Tomatoes:

• White Reduced-calorie Bread has 1.3 times more Vitamin B2 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 21.9 times more Vitamin B6, 1.8 times more Vitamin B9, 315.1 times more Vitamin C, 32.7 times more Vitamin E and 151.4 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both White Reduced-calorie Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for White Reduced-calorie Bread vs Tomatoes:

• White Reduced-calorie Bread has more Selenium and 8.3 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Copper, 5.5 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 35.9 times more Potassium, 1.5 times more Zinc and 25.3 times more Water than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Ripe Red Tomatoes have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 1.7 times more Omega 6, 6.4 times more Sugars and 1.4 times more Fiber than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 3, Carbohydrate and Protein per 500 kcal.
• Both White Reduced-calorie Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.