Comparing Nutrients in 7 ounces Tomatoes VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.14% 8.87g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	70.4% 92g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	9.14% 6.63g	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	2.16% 1.57g	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	% 2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	26.6% 10g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	13.5% 7.56g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	42.4% 6.8mg	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	5.65% 0.073mg	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	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	2% 20mg	31.6% 316mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	19% 0.17mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	15% 0.35mg	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	6.8% 47.6mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	58.3% 875mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Ripe Red Tomatoes have 2.2 times more Vitamin B6 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 13.8 times more Vitamin B1, 26.6 times more Vitamin B2 and 5.8 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B9 per 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Ripe Red Tomatoes have 3.6 times more Potassium and 2.2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 15.9 times more Calcium, 1.5 times more Copper, 11.7 times more Iron, 1.5 times more Manganese, 2.3 times more Phosphorus, 88.2 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Magnesium per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.7 times more Fructose than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 13.3 times more Energy, 22.4 times more Fat, 34.9 times more Saturated Fat, 6.2 times more Omega 6, 11.9 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 7 oz.