Comparing Nutrients in 100 grams Rolls, dinner, whole-wheat VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Rolls, dinner, whole-wheat	Tomato Powder	Recommended Dietary Allowance
Energy	9.17% 266kcal	10.4% 302kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	7.56% 0.12g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	57.4% 74.7g	130g per day for Men 19-50 years
Sugars	11.7% 8.46g	60.6% 44g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19.7% 7.5g	43.4% 16.5g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.68mg	57% 9.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.78% 0.49mg	75.2% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	30% 120μg	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% 0mg	130% 117mg	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	6% 0.9mg	81.7% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	40.7% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Tomato Powder	Recommended Dietary Allowance
Calcium	10.6% 106mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	138% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.3% 2.42mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	85% 1.95mg	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	32% 224mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	56.7% 1927mg	3400mg per day for Men 19-50 years
Selenium	90% 49.4μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	34.7% 521mg	8.93% 134mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.083% 3.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, whole-wheat VS Tomato Powder per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, dinner, whole-wheat versus 100 g of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, dinner, whole-wheat vs Tomato Powder:

• 100 g of Tomato Powder contain more Vitamin A, 3.7 times more Vitamin B1, 5 times more Vitamin B2, 2.5 times more Vitamin B3, 7.7 times more Vitamin B5, 2.3 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 13.6 times more Vitamin E and 24.4 times more Vitamin K than Rolls, dinner, whole-wheat.
• 100 grams of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Rolls, dinner, whole-wheat as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rolls, dinner, whole-wheat vs Tomato Powder:

• 100 grams of Rolls, dinner, whole-wheat have 9.3 times more Selenium and 3.9 times more Sodium than Tomato Powder.
• While 100 g of Tomato Powder contain 1.6 times more Calcium, 5.2 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 7.1 times more Potassium than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Tomato Powder contain similar levels of Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, dinner, whole-wheat have 10.7 times more Fat, 13.5 times more Saturated Fat, 17.3 times more Omega 3 and 11.9 times more Omega 6 than Tomato Powder.
• While 100 g of Tomato Powder contain 1.5 times more Carbohydrate, 5.2 times more Sugars, 2.2 times more Fiber and 1.5 times more Protein than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Tomato Powder offer comparable quantities of Energy per 100 grams.
• 100 grams of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6