Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	0.62% 18kcal	9.28% 269kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	9.46% 1.6g	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	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	9.5% 6.9g	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	4.12% 3g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	11% 4.2g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	9.77% 0.13mg	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	21% 84μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.9% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	1.44% 1.3mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	1.1% 11mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	18.3% 0.17mg	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	36.5% 2.92mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	53.6% 1.23mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	31% 463mg	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	0.95% 35.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Cooked Ripe Red Tomatoes have 17.5 times more Vitamin C and 1.4 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 14.8 times more Vitamin B1, 13.2 times more Vitamin B2, 9 times more Vitamin B3, 5.1 times more Vitamin B5, 1.6 times more Vitamin B6, 6.5 times more Vitamin B9, more Vitamin B12 and 2.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin A per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Cooked Ripe Red Tomatoes have 1.2 times more Potassium and 2.7 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 17.8 times more Calcium, 2.2 times more Copper, 4.3 times more Iron, 5.2 times more Magnesium, 11.7 times more Manganese, 5.5 times more Phosphorus, 53.4 times more Selenium, 42.1 times more Sodium and 8.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Rolls, hamburger or hot dog, wheat/cracked wheat contain 14.9 times more Energy, 32.8 times more Fat, 49.7 times more Saturated Fat, 92.5 times more Omega 3, 38.3 times more Omega 6, 11.8 times more Carbohydrate, 2.8 times more Sugars, 2.3 times more Fructose, 6 times more Fiber and 12.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.