Comparing Nutrients in 5 ounces Tomatoes VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Tomatoes	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	54% 70g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	NA	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	0% 0mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	35% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	84.5% 1.94mg	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	4.86% 34mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	65.2% 36μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.62% 134g	1.37% 50.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Cracked-wheat Bread:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 9.7 times more Vitamin B1, 12.6 times more Vitamin B2, 6.2 times more Vitamin B3, 5.8 times more Vitamin B5, 3.8 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Cracked-wheat Bread:

• Raw Ripe Red Tomatoes have 1.3 times more Potassium and 2.6 times more Water than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 4.3 times more Calcium, 3.8 times more Copper, 10.4 times more Iron, 4.7 times more Magnesium, 12 times more Manganese, 6.4 times more Phosphorus, more Selenium, 107.6 times more Sodium and 7.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Cracked-wheat Bread contains 14.4 times more Energy, 19.5 times more Fat, 32.7 times more Saturated Fat, 11 times more Omega 3, 8.1 times more Omega 6, 12.7 times more Carbohydrate, 4.6 times more Fiber and 9.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cracked-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.