Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	12% 2.02g	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	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	22% 16g	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	3% 2.2g	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	% 2.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	13.7% 7.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Udi's, Gluten Free, Soft & Delicious White Sandwich 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	10.4% 0.13mg	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	6.73% 27μg	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	15.2% 2.3mg	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	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	8.36% 83.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	8.35% 0.075mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	27% 0.62mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	28.3% 15.6μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.3% 47.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 3.8 times more Vitamin B1, 12.3 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B9 and 2.9 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• Cooked Ripe Red Tomatoes have 1.4 times more Copper, 1.3 times more Iron, 2 times more Potassium and 2.8 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 5.4 times more Calcium, 2.8 times more Magnesium, 4.2 times more Manganese, 2.5 times more Phosphorus, 22 times more Selenium, 46.8 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 16.6 times more Energy, 72.9 times more Fat, 41.9 times more Saturated Fat, 260 times more Omega 3, 34 times more Omega 6, 12.8 times more Carbohydrate, 4.5 times more Sugars, 7.9 times more Fiber and 5.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have similar amounts of Fructose per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Udi's, Gluten Free, Soft & Delicious White Sandwich Bread have insufficient amounts of Glucose and Sucrose in 5 oz.