Comparing Nutrients in 100 calories Tomatoes VS Bread, white, commercially prepared, low sodium, no salt

Weight per 100 calories

• Tomatoes: 556g
• Bread, white, commercially prepared, low sodium, no salt: 37.5g

Bread, white, commercially prepared, low sodium, no salt has 14.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Tomatoes or Bread, white, commercially prepared, low sodium, no salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Tomatoes	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0.82% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.56% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.13% 0.37mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	20% 14.6g	2.23% 1.6g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	2.27% 0.86g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	5.5% 3.07g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.82% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	2.92% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	1.84% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	10.4% 41.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.47% 0.011μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	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	20% 3mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0.97% 1.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	5.24% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	6.24% 0.14mg	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	19% 133mg	5.03% 35.2mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	1.3% 44.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.4% 8.46μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	7.44% 112mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	14% 525g	0.37% 13.7g	3700g per day for Men 19-50 years

Tomatoes VS Bread, White, Commercially Prepared, Low Sodium, No Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomatoes or Bread, white, commercially prepared, low sodium, no salt?

Lets compare vitamin content per 100 calories of Tomatoes vs Bread, white, commercially prepared, low sodium, no salt:

• 100 calories of Tomatoes have more Vitamin A, 2.2 times more Vitamin B3, 3.4 times more Vitamin B5, 18.5 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 36.4 times more Vitamin E and 37.8 times more Vitamin K than Bread, white, commercially prepared, low sodium, no salt.
• Both Tomatoes and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B1 and Vitamin B2 per 100 calories.
• 100 calories of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomatoes vs Bread, white, commercially prepared, low sodium, no salt:

• 100 calories of Tomatoes have 1.4 times more Calcium, 6.9 times more Copper, 1.3 times more Iron, 6.8 times more Magnesium, 4.4 times more Manganese, 3.8 times more Phosphorus, 29.5 times more Potassium, 4.1 times more Zinc and 38.2 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 100 kcal of Bread, white, commercially prepared, low sodium, no salt contain more Selenium and 4 times more Sodium than Raw Ripe Red Tomatoes.
• 100 calories of Tomatoes lack sufficient amounts of Selenium
• 100 calories of Bread, white, commercially prepared, low sodium, no salt lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomatoes have 1.7 times more Omega 6, 9.1 times more Sugars, 7.7 times more Fiber and 1.6 times more Protein than Bread, white, commercially prepared, low sodium, no salt.
• Both Tomatoes and Bread, white, commercially prepared, low sodium, no salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Bread, white, commercially prepared, low sodium, no salt provide inadequate amounts of Omega 6
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared, low sodium, no salt provide inadequate amounts of Omega 3 in 100 calories.