Comparing Nutrients in 500 calories Tomatoes VS Wheat Reduced-calorie Bread

Weight per 500 calories

• Tomatoes: 2778g
• Wheat Reduced-calorie Bread: 230g

Wheat Reduced-calorie Bread has 12.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is above average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Wheat Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Tomatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	6.94% 6.73g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	6.05% 1.94g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	15% 2.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	75.3% 98g	130g per day for Men 19-50 years
Sugars	101% 73g	11.8% 8.55g	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	52.5% 38g	5.15% 3.73g	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	% 34.7g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	130% 1167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	67.2% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	52.4% 210μg	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	423% 381mg	0.26% 0.23mg	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	100% 15mg	3.7% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	27.8% 278mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	43.8% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	121% 2.8mg	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	95% 667mg	49% 343mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	71% 2626g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Wheat Reduced-calorie Bread:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.9 times more Vitamin B3, 16.1 times more Vitamin B6, 2 times more Vitamin B9, 1651.6 times more Vitamin C, 27.1 times more Vitamin E and 476.2 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Raw Ripe Red Tomatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Wheat Reduced-calorie Bread:

• Raw Ripe Red Tomatoes have 4.2 times more Copper, 3.1 times more Magnesium, 1.9 times more Phosphorus, 19 times more Potassium, 1.5 times more Zinc and 28.8 times more Water than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 1.4 times more Calcium, more Selenium and 5.5 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Wheat Reduced-calorie Bread have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 8.5 times more Sugars, 10.2 times more Fructose and 1.3 times more Fiber than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 2.5 times more Saturated Fat, 2.4 times more Omega 3 and 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Wheat Reduced-calorie Bread have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.