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Comparing Nutrients in 100 calories Italian BreadVS Tomatoes

Weight per 100 calories

Italian Bread
38.6g
Tomatoes
556g

Italian Bread has 14.4 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Italian Bread or Tomatoes?

Macros Ratio

Protein Fat Carbs

Italian Bread
15%
10%
75%
Tomatoes
17%
9%
74%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.05g
Fat
1.15%1.1g
1.05 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.66%0.21g
Saturated Fat
0.49%0.16g
0.21 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.3%0.053g
Omega 3
1.04%0.017g
0.053 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.66%0.45g
Omega 6
2.6%0.44g
0.45 gvs0.44 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14.3%18.6g
Carbohydrate
16.6%21.6g
18.6 gvs21.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.5%1.8g
Sugars
20%14.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.8 gvs14.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.5%0.36g
Fructose
10.5%7.6g
≤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]
0.36 gvs7.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.22g
Glucose
%6.94g
0.22 gvs6.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%0g
0 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.13%0.81g
Fiber
17.5%6.67g
0.81 gvs6.67 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.54%3.66g
Protein
8.73%4.9g
3.66 gvs4.9 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
26%233μg
RAE, retinol activity equivalents
0 μgvs233 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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18.7%0.22mg
Vitamin B1
17%0.21mg
Thiamine
0.22 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.53%0.12mg
Vitamin B2
8.1%0.11mg
Riboflavin
0.12 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.75mg
Vitamin B3
20.6%3.3mg
Niacin, nicotinic acid, niacinamide
1.75 mgvs3.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.86%0.14mg
Vitamin B5
9.9%0.49mg
Pantothenic acid
0.14 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.1%0.04mg
Vitamin B6
34%0.44mg
Pyridoxine
0.04 mgvs0.44 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
8.7%2.6μg
Biotin
NA μgvs2.6 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.85%39.4μg
Vitamin B9
21%83.3μg
Folates and Folic Acid
39.4 μgvs83.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
84.6%76mg
Ascorbic acid
0 mgvs76 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.75%0.11mg
Vitamin E
20%3mg
Tocopherols and Tocotrienols
0.11 mgvs3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.97%1.16μg
Vitamin K
36.6%44μg
Phytomenadione or phylloquinone
1.16 μgvs44 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.05%40.5mg
Calcium
5.56%55.6mg
40.5 mgvs55.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.2%0.047mg
Copper
36.4%0.33mg
0.047 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.32%12.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs12.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16.7%1.33mg
Iron
18.8%1.5mg
1.33 mgvs1.5 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg
Magnesium
14.6%61mg
10 mgvs61 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.24%0.19mg
Manganese
27.5%0.63mg
0.19 mgvs0.63 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.24%36.7mg
Phosphorus
19%133mg
36.7 mgvs133 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.4%48mg
Potassium
38.7%1317mg
48 mgvs1317 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12%6.64μg
Selenium
0%0μg
6.64 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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16%239mg
Sodium
1.85%27.8mg
239 mgvs27.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.77%0.31mg
Zinc
8.6%0.94mg
0.31 mgvs0.94 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.39%14.5g
Water
14%525g
14.5 gvs525 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Italian Bread vs Tomatoes:
Comparing minerals per 100 calories for Italian Bread vs Tomatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: