Comparing Nutrients in 5 ounces Multicereal Kaiser Roll VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Multicereal Kaiser Roll	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	13.3% 387kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.65g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	79.7% 1.28g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	16.7% 2.83g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.8g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	4.87% 3.53g	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	0.059% 0.043g	2.56% 1.86g	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	% 0.043g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 2.83g	% 0g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	21.8% 12g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.016% 0.14μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.2% 0.57mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.95% 2.1μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.063% 0.057mg	36% 32.3mg	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	10.7% 1.6mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12% 120mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	12% 0.11mg	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	56.7% 4.54mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	26.3% 111mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	6.47% 0.15mg	2.3mg per day for Men 19-50 years
Molybdenum	10.7% 4.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	37.7% 264mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	1.38% 51g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Cooked Ripe Red Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Multicereal Kaiser Roll versus 5 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Multicereal Kaiser Roll vs Cooked Ripe Red Tomatoes:

• 5 ounces of Multicereal Kaiser Roll have 11.1 times more Vitamin B1, 9.5 times more Vitamin B2, 5.5 times more Vitamin B3, 3.1 times more Vitamin B5, 2.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 2 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 240 times more Vitamin A and 570 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Vegan Multigrain Kaiser Roll, 60g as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Multicereal Kaiser Roll vs Cooked Ripe Red Tomatoes:

• 5 ounces of Multicereal Kaiser Roll have 7.7 times more Calcium, 4.8 times more Copper, 4.7 times more Iron, 8.7 times more Magnesium, 12.4 times more Manganese, 6.6 times more Phosphorus, 48 times more Selenium, 54.5 times more Sodium and 11.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Cooked Ripe Red Tomatoes contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Multicereal Kaiser Roll have 15.2 times more Energy, 49.1 times more Fat, 46.7 times more Saturated Fat, 450 times more Omega 3, 47.6 times more Omega 6, 11.2 times more Carbohydrate, 6.7 times more Fiber and 9.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Multicereal Kaiser Roll and Cooked Ripe Red Tomatoes offer comparable quantities of Sugars per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein