Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	5.3% 3.86g	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	2.56% 1.86g	1.06% 0.77g	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	% 1.67g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.41g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	29.4% 0.38mg	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	4.6% 18.4μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	39.7% 0.36mg	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	12% 0.96mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	77% 1.77mg	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	5.67% 39.7mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.26% 46.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Plain Chapati Bread:

• Commercially Prepared Plain Chapati Bread contains 15.3 times more Vitamin B1, 9.1 times more Vitamin B2, 12.7 times more Vitamin B3, 4.5 times more Vitamin B5, 3.4 times more Vitamin B6, 4.7 times more Vitamin B9 and 1.6 times more Vitamin E than Cooked Ripe Red Tomatoes.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Plain Chapati Bread:

• Cooked Ripe Red Tomatoes have 2.9 times more Water than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 8.5 times more Calcium, 3.4 times more Copper, 4.4 times more Iron, 6.9 times more Magnesium, 11.9 times more Manganese, 6.6 times more Phosphorus, 107.4 times more Selenium, 37.2 times more Sodium and 11.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Commercially Prepared Plain Chapati Bread have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Ripe Red Tomatoes have 2.4 times more Fructose than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 16.5 times more Energy, 67.7 times more Fat, 130.2 times more Saturated Fat, 66 times more Omega 3, 24.1 times more Omega 6, 11.6 times more Carbohydrate, 7 times more Fiber and 11.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Commercially Prepared Plain Chapati Bread have similar amounts of Sugars per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 5 oz.