Comparing Nutrients in 100 calories Multi-grain Bread VS Tomatoes

Weight per 100 calories

• Multi-grain Bread: 37.7g
• Tomatoes: 556g

Multi-grain Bread has 14.7 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 - Multi-grain Bread or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Tomatoes	17%	9%	74%

Macro Nutrients

	Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.83% 0.077g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.33% 2.4g	20% 14.6g	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	1.28% 0.92g	10.5% 7.6g	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	% 0.64g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.35% 2.8g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	9% 5.04g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.77% 0.11mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.53mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.08% 28.3μg	21% 83.3μg	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	0.042% 0.038mg	84.6% 76mg	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	0.93% 0.14mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.53μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Tomatoes	Recommended Dietary Allowance
Calcium	3.9% 39mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	11.8% 0.94mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	27.5% 0.63mg	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	12.3% 86mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.8mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.83% 0.64mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.38% 14g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Multi-grain Bread vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5, 4.5 times more Vitamin B6, 2.9 times more Vitamin B9, 2016.9 times more Vitamin C, 21.5 times more Vitamin E and 83.1 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Multi-grain Bread vs Tomatoes:

• Multi-grain Bread has 1.2 times more Manganese, more Selenium and 5.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Calcium, 3.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus, 15.2 times more Potassium, 1.5 times more Zinc and 37.7 times more Water than Multi-grain Bread.

Comparison of macro-nutrients per 100 calories:

• Multi-grain Bread has 1.4 times more Fat, 2.1 times more Saturated Fat, 4.6 times more Omega 3 and 1.4 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 6.1 times more Sugars, 8.2 times more Fructose and 2.4 times more Fiber than Multi-grain Bread.
• Both Multi-grain Bread and Raw Ripe Red Tomatoes have similar amounts of Energy and Protein per 100 kcal.
• Both Multi-grain Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.