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

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Toasted Multi-grain Bread: 174g

Toasted Multi-grain Bread with Whole-grain has 16 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	5.14% 1.65g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	63% 81.8g	130g per day for Men 19-50 years
Sugars	95% 69g	16.6% 12g	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	50% 36.4g	6.4% 4.64g	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	% 32.8g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	37% 14g	38g per day for Men 19-50 years
Protein	47% 26.4g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	47.7% 7.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	38% 0.5mg	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	90% 361μg	30.4% 122μg	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	704% 633mg	0.19% 0.17mg	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	104% 15.6mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	30.6% 306mg	19.3% 193mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	59.2% 0.53mg	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	236% 19mg	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	35% 148mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	166% 3.82mg	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	111% 778mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	12.8% 434mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	71% 2621g	1.48% 54.6g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.4 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 5.7 times more Vitamin B5, 4.4 times more Vitamin B6, 3 times more Vitamin B9, 3648 times more Vitamin C, 22.4 times more Vitamin E and 29.9 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Cooked Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Cooked Ripe Red Tomatoes have 1.6 times more Calcium, 3.9 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 1.8 times more Phosphorus, 14 times more Potassium, 1.2 times more Zinc and 48 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.3 times more Manganese, 4.5 times more Selenium and 2.4 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.4 times more Carbohydrate, 5.7 times more Sugars, 7.9 times more Fructose and 1.4 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.6 times more Fat, 4 times more Saturated Fat, 7 times more Omega 3 and 2.7 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.