Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Multi-grain Bread	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	3.86% 1.24g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	14% 2.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	47.3% 61.4g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	12.5% 9.06g	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	4.8% 3.47g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	28.7% 0.37mg	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	26.6% 106μg	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	36% 32.3mg	0.16% 0.14mg	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	5.3% 0.79mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	44.4% 0.4mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	26.3% 111mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	125% 2.87mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.4% 52.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Multi-grain Bread:

• Cooked Ripe Red Tomatoes have more Vitamin A, 228 times more Vitamin C, 1.5 times more Vitamin E and 2 times more Vitamin K than Multi-grain Bread.
• While Multi-grain Bread contains 7.8 times more Vitamin B1, 6 times more Vitamin B2, 7.6 times more Vitamin B3, 2.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Multi-grain Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Multi-grain Bread:

• Cooked Ripe Red Tomatoes have 2.6 times more Water than Multi-grain Bread.
• While Multi-grain Bread contains 9.4 times more Calcium, 3.8 times more Copper, 3.7 times more Iron, 8.7 times more Magnesium, 19.3 times more Manganese, 8.1 times more Phosphorus, 65.8 times more Selenium, 34.6 times more Sodium and 12.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Multi-grain Bread have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Multi-grain Bread contains 14.7 times more Energy, 38.5 times more Fat, 58.1 times more Saturated Fat, 102.5 times more Omega 3, 39.7 times more Omega 6, 10.8 times more Carbohydrate, 2.6 times more Sugars, 1.9 times more Fructose, 10.6 times more Fiber and 14.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Multi-grain Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.