Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	23.7% 23g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	8.56% 2.74g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	220% 3.5g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	36.7% 6.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	67.6% 88g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	11.5% 8.33g	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	1.97% 1.43g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	47% 7.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	57% 0.51mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	146% 3.35mg	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	66% 462mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	16% 542mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	90% 49.6μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	67% 1006mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	5.06% 187g	1.6% 59.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 7 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 10.6 times more Vitamin B1, 16.4 times more Vitamin B2, 7.1 times more Vitamin B3 and 2.5 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 7 ounces of Cooked Ripe Red Tomatoes have 3.2 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 7 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 10.7 times more Calcium, 3.5 times more Copper, 2.4 times more Iron, 10.7 times more Magnesium, 16.1 times more Manganese, 8.3 times more Phosphorus, 1.3 times more Potassium, 50 times more Selenium, 46.1 times more Sodium and 9.6 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 Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 18.3 times more Energy, 105.5 times more Fat, 92.1 times more Saturated Fat, 886 times more Omega 3, 75 times more Omega 6, 11 times more Carbohydrate, 1.7 times more Sugars, 16 times more Fiber and 12.4 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