Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Toasted Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Protein Bread	20%	8%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Protein Bread	Recommended Dietary Allowance
Energy	0.62% 18kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	1.14% 0.36g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	6.14% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	37% 48g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	2% 1.44g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Protein Bread	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	5.4% 0.07mg	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	3.25% 13μg	24.8% 99μg	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	25.3% 23mg	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	3.73% 0.56mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Protein Bread	Recommended Dietary Allowance
Calcium	1.1% 11mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	22.8% 0.21mg	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	8.5% 0.68mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	35% 0.8mg	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	4% 28mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	66% 36.2μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	29.6% 444mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.92% 34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Toasted Protein Bread:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 2.2 times more Vitamin K than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 8.8 times more Vitamin B1, 17.7 times more Vitamin B2, 8 times more Vitamin B3, 2.3 times more Vitamin B5 and 7.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Protein Bread with Gluten have similar amounts of Vitamin B6 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Toasted Protein Bread with Gluten have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Toasted Protein Bread:

• Cooked Ripe Red Tomatoes have 2.8 times more Water than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 12.4 times more Calcium, 2.7 times more Copper, 6.7 times more Iron, 6.2 times more Magnesium, 7.6 times more Manganese, 6.8 times more Phosphorus, 1.6 times more Potassium, 72.4 times more Selenium, 40.4 times more Sodium and 8.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 1.7 times more Sugars than Toasted Protein Bread with Gluten.
• While Toasted Protein Bread with Gluten contains 15 times more Energy, 21.8 times more Fat, 24.3 times more Saturated Fat, 32.5 times more Omega 3, 24.9 times more Omega 6, 12 times more Carbohydrate, 4.7 times more Fiber and 13.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Toasted Protein Bread with Gluten have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.