Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Udi's, Gluten Free, Soft & Hearty Whole Grain Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Energy	0.62% 18kcal	10.7% 309kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	9.63% 9.34g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	52% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	9.23% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	37.8% 49g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	13.5% 9.8g	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	1.9% 1.4g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	13% 7.25g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	6.92% 0.09mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Recommended Dietary Allowance
Calcium	1.1% 11mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.22% 0.074mg	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	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	22% 0.51mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.87% 32.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 5 times more Vitamin B1, 14.5 times more Vitamin B2 and 2.7 times more Vitamin B3 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Udi's, Gluten Free, Soft & Hearty Whole Grain Bread:

• Cooked Ripe Red Tomatoes have 1.8 times more Potassium and 2.9 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• While Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 5.5 times more Calcium, 3.4 times more Magnesium, 4.8 times more Manganese, 2.8 times more Phosphorus, 46.4 times more Sodium and 4.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have similar amounts of Copper and Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread contains 17.2 times more Energy, 84.9 times more Fat, 417.5 times more Omega 3, 37.4 times more Omega 6, 12.2 times more Carbohydrate, 3.9 times more Sugars, 7 times more Fiber and 7.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have similar amounts of Fructose per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have insufficient amounts of Glucose and Sucrose in 100 g.