Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Toasted Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Protein Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	12% 2.07g	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	73.4% 95g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	3.94% 2.86g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Protein Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	59.4% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	10.7% 0.14mg	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	49% 196μg	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	50.3% 45.2mg	0% 0mg	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	7.4% 1.1mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	45.2% 0.41mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	69.3% 1.6mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	58.7% 881mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	5.06% 187g	1.82% 67.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Toasted Protein 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 Toasted Protein Bread:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 2.2 times more Vitamin K than Toasted Protein Bread.
• While 7 oz of Toasted Protein Bread with Gluten contain 8.8 times more Vitamin B1, 17.7 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B5 and 7.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Protein Bread provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Toasted Protein Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Ripe Red Tomatoes have 2.8 times more Water than Toasted Protein Bread.
• While 7 oz of Toasted Protein Bread with Gluten contain 12.4 times more Calcium, 2.7 times more Copper, 6.7 times more Iron, 6.2 times more Magnesium, 7.6 times more Manganese, 6.8 times more Phosphorus, 1.6 times more Potassium, 72.4 times more Selenium, 40.4 times more Sodium and 8.4 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 ounces of Cooked Ripe Red Tomatoes have 1.7 times more Sugars than Toasted Protein Bread.
• While 7 oz of Toasted Protein Bread with Gluten contain 15 times more Energy, 21.8 times more Fat, 32.5 times more Omega 3, 24.9 times more Omega 6, 12 times more Carbohydrate, 4.7 times more Fiber and 13.9 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein