Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	13% 378kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	8.43% 6.1g	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	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	20.8% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Bread, white, commercially prepared, low sodium, no salt	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	55.8% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	35% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.98% 0.091mg	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	39.3% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	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	5.3% 0.79mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	20% 0.18mg	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	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	23.6% 0.54mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	4.96% 169mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	58.2% 32μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Bread, white, commercially prepared, low sodium, no salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Bread, white, commercially prepared, low sodium, no salt:

• 5 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 1.2 times more Vitamin B6, more Vitamin C and 2.5 times more Vitamin E than Bread, white, commercially prepared, low sodium, no salt.
• While 5 oz of Bread, white, commercially prepared, low sodium, no salt contain 13.1 times more Vitamin B1, 15.5 times more Vitamin B2, 7.5 times more Vitamin B3, 3 times more Vitamin B5 and 8.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Bread, white, commercially prepared, low sodium, no salt:

• 5 ounces of Cooked Ripe Red Tomatoes have 1.8 times more Potassium and 2.6 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 5 oz of Bread, white, commercially prepared, low sodium, no salt contain 9.8 times more Calcium, 1.7 times more Copper, 4.5 times more Iron, 2.7 times more Magnesium, 3.6 times more Manganese, 3.4 times more Phosphorus, 45.2 times more Selenium, 27.1 times more Sodium and 4.4 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, white, commercially prepared, low sodium, no salt contain 14.8 times more Energy, 32.7 times more Fat, 54.1 times more Saturated Fat, 17.5 times more Omega 3, 16.9 times more Omega 6, 12.4 times more Carbohydrate, 1.7 times more Sugars, 3.3 times more Fiber and 8.6 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein