Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS White Wheat Bread

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• White Wheat Bread: 210g

White Wheat Bread has 13.2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	White Wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	4.66% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	11% 1.85g	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	71% 92g	130g per day for Men 19-50 years
Sugars	95% 69g	14.5% 10.5g	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	7.82% 5.67g	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	% 3.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	51% 19.3g	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	White Wheat 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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	58.5% 9.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	19% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	13% 0.17mg	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	66.7% 267μg	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	5.32% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	White Wheat Bread	Recommended Dietary Allowance
Calcium	30.6% 306mg	144% 1437mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	34.8% 0.31mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	13% 54.6mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	58% 1.33mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	61.5% 34μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	18% 2mg	11mg per day for Men 19-50 years
Water	71% 2621g	2.25% 83g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS White Wheat Bread Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs White Wheat Bread:

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin B3, 3.7 times more Vitamin B5, 13.1 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 19.5 times more Vitamin E and 4.8 times more Vitamin K than White Wheat Bread.
• Both Cooked Ripe Red Tomatoes and White Wheat Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of White Wheat Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs White Wheat Bread:

• 500 calories of Cooked Ripe Red Tomatoes have 6.7 times more Copper, 1.8 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 22.7 times more Potassium, 1.9 times more Zinc and 31.5 times more Water than White Wheat Bread.
• While 500 kcal of White Wheat Bread contain 4.7 times more Calcium, 2.4 times more Selenium and 3.3 times more Sodium than Cooked Ripe Red Tomatoes.
• 500 calories of White Wheat Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.2 times more Carbohydrate, 6.6 times more Sugars and 6.4 times more Fructose than White Wheat Bread.
• While 500 kcal of White Wheat Bread contain 3.1 times more Omega 3 and 1.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and White Wheat Bread offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6