Comparing Nutrients in 7 ounces Tomatoes VS Rolls, french

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Rolls, french	13%	14%	73%

Macro Nutrients

	Tomatoes	Rolls, french	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	9.3% 1.58g	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	76.6% 100g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	0.85% 0.62g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Rolls, french	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	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	54% 8.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	5.95% 0.077mg	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	56% 224μg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Rolls, french	Recommended Dietary Allowance
Calcium	2% 20mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	29.8% 0.27mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	48.2% 1.1mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.87% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Rolls, french:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 4.4 times more Vitamin K than Rolls, french.
• While Rolls, french contain 14.1 times more Vitamin B1, 15.8 times more Vitamin B2, 7.3 times more Vitamin B3, 5.1 times more Vitamin B5 and 7.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Rolls, french have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Rolls, french:

• Raw Ripe Red Tomatoes have 2.1 times more Potassium and 2.7 times more Water than Rolls, french.
• While Rolls, french contain 9.1 times more Calcium, 2.3 times more Copper, 10 times more Iron, 1.8 times more Magnesium, 4.9 times more Manganese, 3.5 times more Phosphorus, more Selenium, 114.8 times more Sodium and 5.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 8.5 times more Sugars than Rolls, french.
• While Rolls, french contain 15.4 times more Energy, 21.5 times more Fat, 34.4 times more Saturated Fat, 13 times more Omega 3, 9.9 times more Omega 6, 12.9 times more Carbohydrate, 2.7 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Rolls, french have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.