Comparing Nutrients in 5 ounces Tomatoes VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Tomatoes	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	44% 57g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	5.83% 4.22g	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	3.03% 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	% 1.77g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15.3% 0.2mg	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	11% 44μg	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	21.6% 19.4mg	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	5.1% 0.77mg	4.9% 0.74mg	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	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	17.5% 0.16mg	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	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	41.4% 0.95mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.7% 13μg	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	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.62% 134g	1.7% 63.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 6.8 times more Vitamin B1, 1.8 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Vitamin E per 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium and 2.1 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 4.1 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 3.8 times more Magnesium, 5.9 times more Manganese, 5.3 times more Phosphorus, more Selenium, 108.8 times more Sodium and 4.5 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 14.3 times more Energy, 41 times more Fat, 10.3 times more Carbohydrate, 2.4 times more Fiber and 6.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Sugars and Fructose per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 5 oz.