Comparing Nutrients in 100 grams Tomatoes VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
French Bread	16%	8%	76%

Macro Nutrients

	Tomatoes	French Bread	Recommended Dietary Allowance
Energy	0.62% 18kcal	9.38% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	40% 52g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	6.37% 4.62g	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	1.9% 1.37g	0.7% 0.51g	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	% 1.25g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	French Bread	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	30.8% 123μg	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	15.2% 13.7mg	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	3.6% 0.54mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	French Bread	Recommended Dietary Allowance
Calcium	1% 10mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	25% 0.58mg	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	3.43% 24mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs French Bread:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and 11.3 times more Vitamin K than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 19.2 times more Vitamin B1, 22.5 times more Vitamin B2, 8.1 times more Vitamin B3, 5.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 8.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs French Bread:

• Raw Ripe Red Tomatoes have 2 times more Potassium and 2.9 times more Water than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 5.2 times more Calcium, 2.6 times more Copper, 14.5 times more Iron, 2.9 times more Magnesium, 5.1 times more Manganese, 4.4 times more Phosphorus, more Selenium, 120.4 times more Sodium and 6.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 2.7 times more Fructose than French or Vienna Bread includes Sourdough.
• While French or Vienna Bread includes Sourdough contain 15.1 times more Energy, 12.1 times more Fat, 18.9 times more Saturated Fat, 21.3 times more Omega 3, 9.9 times more Omega 6, 13.3 times more Carbohydrate, 1.8 times more Sugars, 1.8 times more Fiber and 12.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as French or Vienna Bread includes Sourdough have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.