Comparing Nutrients in 100 grams Tomatoes VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	0.62% 18kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	4.6% 4.47g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	2.9% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	35.5% 46g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	4.6% 3.34g	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	1.1% 0.79g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	42.5% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	2.85% 0.037mg	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	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	1% 10mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	9.67% 0.087mg	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	39.6% 3.17mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	7.65% 0.18mg	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	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	1.94% 66mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.55% 95g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Ripe Red Tomatoes have 2.2 times more Vitamin B6 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 13.8 times more Vitamin B1, 26.6 times more Vitamin B2 and 5.8 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Vitamin B9 per 100 g.

Comparing minerals per 100 grams for Tomatoes vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Ripe Red Tomatoes have 3.6 times more Potassium and 2.2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 15.9 times more Calcium, 1.5 times more Copper, 11.7 times more Iron, 1.5 times more Manganese, 2.3 times more Phosphorus, 88.2 times more Sodium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Magnesium per 100 g.
• Both Raw Ripe Red Tomatoes as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.7 times more Fructose than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 13.3 times more Energy, 22.4 times more Fat, 34.9 times more Saturated Fat, 6.2 times more Omega 6, 11.9 times more Carbohydrate, 1.3 times more Sugars, 4.3 times more Fiber and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Omega 3, Glucose and Sucrose in 100 g.