Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Bread	16%	15%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	9.27% 9g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.32% 1.4g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	17% 2.87g	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	15.7% 11.4g	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	6.38% 4.62g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17% 0.22mg	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	42% 169μg	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	0.44% 0.4mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	32.6% 0.29mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	88.5% 2.04mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	5.06% 187g	1.9% 70g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have more Vitamin A, 114 times more Vitamin C and 2.9 times more Vitamin E than Wheat Bread.
• While Wheat Bread contains 11.4 times more Vitamin B1, 11.5 times more Vitamin B2, 10.5 times more Vitamin B3, 6.4 times more Vitamin B5, 1.4 times more Vitamin B6, 6.5 times more Vitamin B9 and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Ripe Red Tomatoes have 1.5 times more Potassium and 2.7 times more Water than Wheat Bread.
• While Wheat Bread contains 11.4 times more Calcium, 2 times more Copper, 5.3 times more Iron, 4.6 times more Magnesium, 9.8 times more Manganese, 4.6 times more Phosphorus, 57.6 times more Selenium, 43 times more Sodium and 7.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Wheat Bread contains 15.2 times more Energy, 41.2 times more Fat, 46.5 times more Saturated Fat, 80.5 times more Omega 3, 34.5 times more Omega 6, 11.9 times more Carbohydrate, 2.3 times more Sugars, 1.8 times more Fructose, 5.7 times more Fiber and 11.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.