Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	17.2% 0.28g	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	65% 84.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.06g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat 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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	5.06% 187g	2.1% 77.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Commercial Whole-wheat Bread:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 10.9 times more Vitamin B1, 7.6 times more Vitamin B2, 8.3 times more Vitamin B3, 5 times more Vitamin B5, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9, 4.8 times more Vitamin E and 2.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Commercially Prepared Whole-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 Commercial Whole-wheat Bread:

• Cooked Ripe Red Tomatoes have 2.4 times more Water than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 14.6 times more Calcium, 3 times more Copper, 3.6 times more Iron, 8.3 times more Magnesium, 20.7 times more Manganese, 7.6 times more Phosphorus, 51.4 times more Selenium, 41.4 times more Sodium and 12.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Commercially Prepared Whole-wheat Bread have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Commercially Prepared Whole-wheat Bread contains 14 times more Energy, 31.8 times more Fat, 48.1 times more Saturated Fat, 69.5 times more Omega 3, 34.4 times more Omega 6, 10.7 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fructose, 8.6 times more Fiber and 13.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.