Comparing Nutrients in 7 ounces Tomatoes VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Tomatoes	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.33% 8.08g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	8.28% 1.4g	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	78% 102g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	15.8% 11.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	39% 15g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toasted Commercially Prepared Whole-wheat 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	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	28.7% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	36% 0.47mg	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	25.8% 103μg	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% 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	7.14% 1.07mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	2% 20mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	148% 1.33mg	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	73.4% 5.87mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	220% 5.05mg	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	86% 601mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	74.7% 1121mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.3% 48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Toasted Commercially Prepared Whole-wheat Bread:

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 10.2 times more Vitamin B1, 14.9 times more Vitamin B2, 9.6 times more Vitamin B3, 8.1 times more Vitamin B5, 3 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin E and Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Toasted Commercially Prepared Whole-wheat Bread:

• Raw Ripe Red Tomatoes have 3.9 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 13 times more Calcium, 11.4 times more Copper, 11 times more Iron, 9 times more Magnesium, 22.3 times more Manganese, 12.6 times more Phosphorus, 1.4 times more Potassium, more Selenium, 113 times more Sodium and 12.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Toasted Commercially Prepared Whole-wheat Bread contains 17 times more Energy, 20.4 times more Fat, 32.9 times more Saturated Fat, 10.3 times more Omega 3, 8.9 times more Omega 6, 13.2 times more Carbohydrate, 2.2 times more Sugars, 6.3 times more Fiber and 18.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.