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Comparing Nutrients in 500 calories TomatoesVS Toasted Multi-grain Bread

Weight per 500 calories

Tomatoes
2778g
Toasted Multi-grain Bread
174g

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

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

Macros Ratio

Protein Fat Carbs

Tomatoes
17%
9%
74%
Toasted Multi-grain Bread
20%
14%
66%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
5.73%5.56g
Fat
8.23%8g
5.56 gvs8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
2.43%0.78g
Saturated Fat
5.14%1.65g
0.78 gvs1.65 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g
Omega 3
24%0.39g
0.083 gvs0.39 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.22g
Omega 6
18.5%3.15g
2.22 gvs3.15 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g
Carbohydrate
63%81.8g
108 gvs81.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
101%73g
Sugars
16.6%12g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
73 gvs12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
52.5%38g
Fructose
6.4%4.64g
≤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]
38 gvs4.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%34.7g
Glucose
%3.2g
34.7 gvs3.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0g
0 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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87.7%33.3g
Fiber
37%14g
33.3 gvs14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
43.7%24.4g
Protein
45%25.2g
24.4 gvs25.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

130%1167μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1167 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.6%1.03mg
Vitamin B1
35%0.42mg
Thiamine
1.03 mgvs0.42 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.6%0.53mg
Vitamin B2
19%0.25mg
Riboflavin
0.53 mgvs0.25 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg
Vitamin B3
47.7%7.63mg
Niacin, nicotinic acid, niacinamide
16.5 mgvs7.63 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
49.4%2.47mg
Vitamin B5
12.7%0.63mg
Pantothenic acid
2.47 mgvs0.63 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
171%2.22mg
Vitamin B6
38%0.5mg
Pyridoxine
2.22 mgvs0.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.4%13μg
Vitamin B7
NA
Biotin
13 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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104%417μg
Vitamin B9
30.4%122μg
Folates and Folic Acid
417 μgvs122 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
423%381mg
Vitamin C
0.19%0.17mg
Ascorbic acid
381 mgvs0.17 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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100%15mg
Vitamin E
4.63%0.69mg
Tocopherols and Tocotrienols
15 mgvs0.69 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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183%219μg
Vitamin K
2.17%2.6μg
Phytomenadione or phylloquinone
219 μgvs2.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27.8%278mg
Calcium
19.3%193mg
278 mgvs193 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.64mg
Copper
59.2%0.53mg
1.64 mgvs0.53 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
1.6%64μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
64 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg
Iron
59%4.72mg
7.5 mgvs4.72 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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72.8%306mg
Magnesium
35%148mg
306 mgvs148 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
138%3.17mg
Manganese
166%3.82mg
3.17 mgvs3.82 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
95%667mg
Phosphorus
61.3%429mg
667 mgvs429 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
194%6583mg
Potassium
12.8%434mg
6583 mgvs434 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg
Selenium
113%62μg
0 μgvs62 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
9.26%139mg
Sodium
48%719mg
139 mgvs719 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
43%4.72mg
Zinc
29%3.2mg
4.72 mgvs3.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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71%2626g
Water
1.48%54.6g
2626 gvs54.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tomatoes vs Toasted Multi-grain Bread:
Comparing minerals per 500 calories for Tomatoes vs Toasted Multi-grain Bread:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: