Comparing Nutrients in 5 ounces Tomatoes VS Garlic bread, frozen

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Garlic bread, frozen	10%	43%	47%

Macro Nutrients

	Tomatoes	Garlic bread, frozen	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	45% 7.63g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	7.2% 5.23g	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	1.2% 0.88g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Garlic bread, frozen	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	9.05% 0.12mg	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	66% 264μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.13% 12.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Garlic bread, frozen	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	17% 0.15mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	27% 0.63mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42.8% 23.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	11.2% 1.23mg	11mg per day for Men 19-50 years
Water	3.62% 134g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Garlic bread, frozen:

• Raw Ripe Red Tomatoes have 3.2 times more Vitamin A and 68.5 times more Vitamin C than Garlic bread, frozen.
• While Garlic bread, frozen contains 12.5 times more Vitamin B1, 9.7 times more Vitamin B2, 7 times more Vitamin B3, 7.4 times more Vitamin B5, 12.4 times more Vitamin B9, more Vitamin B12, more Vitamin D, 2.2 times more Vitamin E and 3.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Garlic bread, frozen have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Garlic bread, frozen:

• Raw Ripe Red Tomatoes have 2.3 times more Potassium and 3 times more Water than Garlic bread, frozen.
• While Garlic bread, frozen contains 2.7 times more Calcium, 1.8 times more Copper, 11.3 times more Iron, 2.1 times more Magnesium, 3.9 times more Manganese, 3.6 times more Phosphorus, more Selenium, 108.8 times more Sodium and 5.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 2.2 times more Fructose than Garlic bread, frozen.
• While Garlic bread, frozen contains 19.4 times more Energy, 83.1 times more Fat, 188.6 times more Saturated Fat, 12.7 times more Omega 3, 67.3 times more Omega 6, 10.7 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fiber and 9.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Garlic bread, frozen have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.