Comparing Nutrients in 500 calories Tomatoes VS Rice Bran Bread

Weight per 500 calories

• Tomatoes: 2778g
• Rice Bran Bread: 206g

Rice Bran Bread has 13.5 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 Rice Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rice Bran Bread	14%	16%	70%

Macro Nutrients

	Tomatoes	Rice Bran Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	9.76% 9.47g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69% 89.5g	130g per day for Men 19-50 years
Sugars	101% 73g	13.3% 9.6g	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	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	26.5% 10g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rice Bran 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	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	42.4% 0.55mg	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	44.2% 177μg	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% 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	100% 15mg	8.9% 1.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	1.7% 2.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Rice Bran Bread	Recommended Dietary Allowance
Calcium	27.8% 278mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	42% 0.38mg	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	93% 7.43mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	39% 165mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	142% 3.26mg	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	52.3% 366mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	71% 2626g	2.3% 84.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Rice Bran Bread:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.5 times more Vitamin B5, 4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 11.2 times more Vitamin E and 106.7 times more Vitamin K than Rice Bran Bread.
• While Rice Bran Bread contains 1.3 times more Vitamin B1 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rice Bran Bread have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Rice Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Rice Bran Bread:

• Raw Ripe Red Tomatoes have 2 times more Calcium, 4.3 times more Copper, 1.9 times more Magnesium, 1.8 times more Phosphorus, 14.9 times more Potassium, 1.8 times more Zinc and 31.1 times more Water than Rice Bran Bread.
• While Rice Bran Bread contains more Selenium and 4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rice Bran Bread have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 1.2 times more Carbohydrate, 7.6 times more Sugars, 3.3 times more Fiber and 1.3 times more Protein than Rice Bran Bread.
• While Rice Bran Bread contains 1.7 times more Fat, 2.6 times more Omega 3 and 1.5 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rice Bran Bread have similar amounts of Energy per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Rice Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.