Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Rye Reduced-calorie Bread

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Rye Reduced-calorie Bread: 246g

Rye Reduced-calorie Bread has 11.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above average 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 Rye Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	7.36% 7.14g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	6.3% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	10.3% 1.75g	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	76.7% 100g	130g per day for Men 19-50 years
Sugars	95% 69g	7.78% 5.64g	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	77.8% 29.6g	38g per day for Men 19-50 years
Protein	47% 26.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Rye Reduced-calorie 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	75.3% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	45.5% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	14.6% 0.19mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.1% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	1.1% 0.99mg	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	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	1.23% 1.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	30.6% 306mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	36.4% 0.33mg	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	95% 7.64mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	48.5% 1.1mg	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	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	7.1% 241mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	84.2% 1264mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	71% 2621g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Rye Reduced-calorie Bread:

• Cooked Ripe Red Tomatoes have more Vitamin A, 2.4 times more Vitamin B3, 4.9 times more Vitamin B5, 11.6 times more Vitamin B6, 2.5 times more Vitamin B9, 642.8 times more Vitamin C, 22.6 times more Vitamin E and 52.6 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Cooked Ripe Red Tomatoes and Rye Reduced-calorie Bread have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Rye Reduced-calorie Bread:

• Cooked Ripe Red Tomatoes have 1.6 times more Calcium, 6.4 times more Copper, 2.5 times more Iron, 4.6 times more Magnesium, 2.6 times more Manganese, 4 times more Phosphorus, 25.1 times more Potassium, 2.4 times more Zinc and 23.1 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 4.9 times more Selenium and 4.1 times more Sodium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 12.3 times more Sugars than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.3 times more Fat, 1.8 times more Omega 3, 1.5 times more Omega 6 and 1.5 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rye Reduced-calorie Bread have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.