Comparing Nutrients in 100 grams Tomatoes VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Tomatoes	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	0.62% 18kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	42% 54.5g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	8.55% 6.2g	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	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Bread, white, commercially prepared, toasted	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	34.6% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	4.85% 0.063mg	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	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	1% 10mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	15.3% 0.14mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	18.3% 0.42mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	3.85% 131mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	56.4% 31μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	35.8% 537mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.82% 30.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Bread, white, commercially prepared, toasted:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 2.3 times more Vitamin E and 2.3 times more Vitamin K than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 11.2 times more Vitamin B1, 17.7 times more Vitamin B2, 6.6 times more Vitamin B3, 3.1 times more Vitamin B5 and 6.9 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Bread, white, commercially prepared, toasted:

• Raw Ripe Red Tomatoes have 1.8 times more Potassium and 3.1 times more Water than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 11.9 times more Calcium, 2.3 times more Copper, 12.3 times more Iron, 2.4 times more Magnesium, 3.7 times more Manganese, 4.3 times more Phosphorus, more Selenium, 107.4 times more Sodium and 4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Bread, white, commercially prepared, toasted contains 16.1 times more Energy, 20 times more Fat, 27.3 times more Saturated Fat, 73.3 times more Omega 3, 23.4 times more Omega 6, 14 times more Carbohydrate, 2.4 times more Sugars, 2.4 times more Fiber and 10.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Bread, white, commercially prepared, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.