Comparing Nutrients in 100 grams Tomatoes VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	0.62% 18kcal	9.4% 273kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	56.3% 0.9g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	11.8% 2g	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	34.6% 45g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	3.86% 2.8g	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	1.9% 1.37g	0.041% 0.03g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0g	% 2g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.011% 0.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	4.9% 1.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	15.5% 62μg	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	0.044% 0.04mg	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	7.53% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	1% 10mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	40% 0.36mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	56.5% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.56% 3.4μg	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	26.6% 186mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	7.56% 257mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	40% 600mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Multicereal Kaiser Roll:

• Raw Ripe Red Tomatoes have 420 times more Vitamin A, 342.5 times more Vitamin C and 2.8 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 10.8 times more Vitamin B1, 11.1 times more Vitamin B2, 4.9 times more Vitamin B3, 4.5 times more Vitamin B5, 2.4 times more Vitamin B6, 3.1 times more Vitamin B7, 4.1 times more Vitamin B9 and 2.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Multicereal Kaiser Roll:

• Raw Ripe Red Tomatoes have 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 8.5 times more Calcium, 6.1 times more Copper, 11.9 times more Iron, 7.1 times more Magnesium, 11.4 times more Manganese, 7.8 times more Phosphorus, more Selenium, 120 times more Sodium and 9.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 45.7 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 15.2 times more Energy, 27 times more Fat, 25 times more Saturated Fat, 300 times more Omega 3, 25 times more Omega 6, 11.6 times more Carbohydrate, 3.9 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Sugars per 100 g.
• Both Raw Ripe Red Tomatoes as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.