Comparing Nutrients in 7 ounces Tomatoes VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	72% 93g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	19% 13.8g	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	3.75% 2.7g	7.3% 5.3g	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	% 2.5g	% 3.65g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	42.3% 16g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	34.7% 139μg	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	30.2% 27mg	0.22% 0.2mg	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	7.14% 1.07mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	2% 20mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	67.7% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	190% 4.37mg	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	6.8% 47.6mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.7% 62.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Toasted Multi-grain Bread:

• Raw Ripe Red Tomatoes have more Vitamin A, 137 times more Vitamin C, 1.4 times more Vitamin E and 5.3 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 6.6 times more Vitamin B1, 7.5 times more Vitamin B2, 7.4 times more Vitamin B3, 4.1 times more Vitamin B5, 3.6 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Toasted Multi-grain Bread:

• Raw Ripe Red Tomatoes have 3 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 11.1 times more Calcium, 5.2 times more Copper, 10.1 times more Iron, 7.7 times more Magnesium, 19.3 times more Manganese, 10.3 times more Phosphorus, more Selenium, 82.8 times more Sodium and 10.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 16 times more Energy, 23 times more Fat, 33.9 times more Saturated Fat, 74.3 times more Omega 3, 22.7 times more Omega 6, 12.1 times more Carbohydrate, 2.6 times more Sugars, 1.9 times more Fructose, 6.8 times more Fiber and 16.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.