Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Toasted Protein Bread

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Toasted Protein Bread: 185g

Toasted Protein Bread with Gluten has 15 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.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Toasted Protein Bread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Protein Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	4.6% 4.44g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.52% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	11.4% 1.93g	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	68.5% 89g	130g per day for Men 19-50 years
Sugars	95% 69g	3.68% 2.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	16% 6.1g	38g per day for Men 19-50 years
Protein	47% 26.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Protein 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	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	49% 7.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	9.97% 0.13mg	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	46% 183μg	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% 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	104% 15.6mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	30.6% 306mg	25% 252mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	42% 0.38mg	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	106% 8.44mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24.7% 104mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	64.7% 1.5mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	19% 641mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	122% 67μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	55% 822mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	19.7% 2.17mg	11mg per day for Men 19-50 years
Water	71% 2621g	1.7% 63g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Toasted Protein Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Toasted Protein Bread?

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

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 1.7 times more Vitamin B1, 1.9 times more Vitamin B3, 6.5 times more Vitamin B5, 16.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 23.3 times more Vitamin E and 32.3 times more Vitamin K than Toasted Protein Bread.
• Both Cooked Ripe Red Tomatoes and Toasted Protein Bread provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Toasted Protein Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Toasted Protein Bread:

• 500 calories of Cooked Ripe Red Tomatoes have 1.2 times more Calcium, 5.5 times more Copper, 2.2 times more Iron, 2.4 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 9.5 times more Potassium, 1.8 times more Zinc and 41.6 times more Water than Toasted Protein Bread.
• While 500 kcal of Toasted Protein Bread with Gluten contain 4.8 times more Selenium and 2.7 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate, 25.9 times more Sugars and 3.2 times more Fiber than Toasted Protein Bread.
• While 500 kcal of Toasted Protein Bread with Gluten contain 1.7 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Protein Bread offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6
• Both Cooked Ripe Red Tomatoes as well as Toasted Protein Bread with Gluten provide inadequate amounts of Omega 3 in 500 calories.