Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Potato Bread	19%	11%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Potato Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	72% 93g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	25.7% 18.6g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Potato Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35.4% 0.46mg	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	6.45% 25.8μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Potato Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	20.7% 0.19mg	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	17% 1.35mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	22% 0.5mg	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	7.94% 55.6mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	49.6% 744mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	5.06% 187g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Potato Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Potato Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Potato Bread:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin C than Potato Bread.
• While 7 oz of Potato Bread contain 5.2 times more Vitamin B1, 4.8 times more Vitamin B2, 2.3 times more Vitamin B3, 6.3 times more Vitamin B5, 2.9 times more Vitamin B6, 9.7 times more Vitamin B9, more Vitamin B12 and 2.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Potato Bread provide similar amounts of Vitamin A and Vitamin E per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Potato Bread have insufficient amounts of Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Potato Bread have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Potato Bread:

• 7 ounces of Cooked Ripe Red Tomatoes have 2.8 times more Water than Potato Bread.
• While 7 oz of Potato Bread contain 17.1 times more Calcium, 1.3 times more Copper, 3.3 times more Iron, 3.1 times more Magnesium, 2.4 times more Manganese, 13.2 times more Phosphorus, 3.3 times more Potassium, 19 times more Selenium, 34.1 times more Sodium and 10.3 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Potato Bread contain 14.8 times more Energy, 28.5 times more Fat, 11.7 times more Carbohydrate, 3.8 times more Sugars, 9 times more Fiber and 13.2 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.