Comparing Nutrients in 7 ounces Tomatoes VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	11% 10.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	112% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	23.3% 3.97g	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	68.7% 89.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	7.66% 5.56g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	24.5% 9.33g	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	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.022% 0.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	9.72% 2.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	30.8% 123μg	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	0.088% 0.079mg	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	15% 2.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	2% 20mg	17% 169mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	79.4% 0.71mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	15% 6.75μg	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	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	86.6% 47.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.93% 71.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Multicereal Kaiser Roll:

• Raw Ripe Red Tomatoes have 420 times more Vitamin A, 342.5 times more Vitamin C and 2.8 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 10.8 times more Vitamin B1, 11.1 times more Vitamin B2, 4.9 times more Vitamin B3, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6, 3.1 times more Vitamin B7, 4.1 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Multicereal Kaiser Roll:

• Raw Ripe Red Tomatoes have 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 8.5 times more Calcium, 6.1 times more Copper, 11.9 times more Iron, 7.1 times more Magnesium, 11.4 times more Manganese, 7.8 times more Phosphorus, more Selenium, 120 times more Sodium and 9.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 45.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 15.2 times more Energy, 27 times more Fat, 25 times more Saturated Fat, 300 times more Omega 3, 25 times more Omega 6, 11.6 times more Carbohydrate, 3.9 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Sugars per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.