Comparing Nutrients in 7 ounces Tomatoes VS Wheat Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Wheat Reduced-calorie Bread	21%	11%	68%

Macro Nutrients

	Tomatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	15% 431kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	13% 2.2g	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	65% 84.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	58% 22g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	47.2% 26.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Wheat Reduced-calorie 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	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.16% 0.12mg	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	45% 181μg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Wheat Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2% 20mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	37.7% 0.34mg	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	72% 5.77mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	104% 2.4mg	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	42.2% 296mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.12% 78.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Wheat Reduced-calorie Bread:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B6, 137 times more Vitamin C, 2.3 times more Vitamin E and 39.5 times more Vitamin K than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 9.5 times more Vitamin B1, 7.4 times more Vitamin B2, 6.4 times more Vitamin B3 and 6.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Wheat Reduced-calorie Bread:

• Raw Ripe Red Tomatoes have 1.6 times more Potassium and 2.4 times more Water than Wheat Reduced-calorie Bread.
• While Wheat Reduced-calorie Bread contains 16.3 times more Calcium, 2.9 times more Copper, 10.8 times more Iron, 3.9 times more Magnesium, 10.6 times more Manganese, 6.2 times more Phosphorus, more Selenium, 66.4 times more Sodium and 7.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Wheat Reduced-calorie Bread contains 12.1 times more Energy, 14.6 times more Fat, 30 times more Saturated Fat, 29.3 times more Omega 3, 13.8 times more Omega 6, 10.9 times more Carbohydrate, 1.4 times more Sugars, 9.3 times more Fiber and 15.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Wheat Reduced-calorie Bread have similar amounts of Fructose per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Wheat Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.