Comparing Nutrients in 100 grams Tomatoes VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Tomatoes	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	0.62% 18kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	4.3% 1.4g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	18.5% 3.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	34% 44.3g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	5.8% 4.2g	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	0.99% 0.72g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	29.5% 11g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Udi's, Gluten Free, Whole Grain Dinner Rolls	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	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	23.7% 3.8mg	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	NA	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	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	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	9.27% 1.4mg	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	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	1% 10mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	28.8% 0.26mg	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	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	73.5% 1.7mg	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	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	8.03% 273mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	34% 507mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Udi's, Gluten Free, Whole Grain Dinner Rolls contain 10.3 times more Vitamin B1, 18.9 times more Vitamin B2, 6.4 times more Vitamin B3 and 2.6 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 100 grams for Tomatoes vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Raw Ripe Red Tomatoes have 3.2 times more Water than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 11.8 times more Calcium, 4.4 times more Copper, 6.1 times more Iron, 8.7 times more Magnesium, 14.8 times more Manganese, 9.7 times more Phosphorus, more Selenium, 101.4 times more Sodium and 7.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.9 times more Fructose than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 18.3 times more Energy, 58 times more Fat, 49.3 times more Saturated Fat, 590.7 times more Omega 3, 39.4 times more Omega 6, 11.4 times more Carbohydrate, 1.6 times more Sugars, 9.3 times more Fiber and 13.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Udi's, Gluten Free, Whole Grain Dinner Rolls have insufficient amounts of Glucose and Sucrose in 100 g.