Comparing Nutrients in 300 calories TomatoesVS Pumpernickel Bread

Weight per 300 calories

Tomatoes

1667g

Pumpernickel Bread

120g

Pumpernickel Bread has 13.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Pumpernickel Bread?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Pumpernickel Bread

14%

11%

75%

300 kcal ▼

Macro Nutrients

Tomatoesvs Pumpernickel Bread

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.44%3.33g

Fat

3.84%3.72g

3.33 gvs3.72 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.46%0.47g

Saturated Fat

1.64%0.52g

0.47 gvs0.52 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g

Omega 3

6.9%0.11g

0.05 gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.84%1.33g

Omega 6

8.1%1.37g

1.33 gvs1.37 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

44%57g

65 gvs57 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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60.5%44g

Sugars

0.88%0.64g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

44 gvs0.64 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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31.5%23g

Fructose

≤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]

23 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%21g

Glucose

21 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.6%20g

Fiber

20.5%7.8g

20 gvs7.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26%14.7g

Protein

18.6%10.4g

14.7 gvs10.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tomatoesvs Pumpernickel Bread

77.8%700μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

700 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.4%0.62mg

Vitamin B1

32.7%0.39mg

Thiamine

0.62 mgvs0.39 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.4%0.32mg

Vitamin B2

28%0.37mg

Riboflavin

0.32 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62%9.9mg

Vitamin B3

23%3.7mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs3.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.7%1.5mg

Vitamin B5

9.7%0.48mg

Pantothenic acid

1.5 mgvs0.48 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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103%1.33mg

Vitamin B6

11.6%0.15mg

Pyridoxine

1.33 mgvs0.15 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

28%112μg

Folates and Folic Acid

250 μgvs112 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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254%228mg

Vitamin C

0%0mg

Ascorbic acid

228 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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60%9mg

Vitamin E

3.36%0.5mg

Tocopherols and Tocotrienols

9 mgvs0.5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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110%132μg

Vitamin K

0.8%0.96μg

Phytomenadione or phylloquinone

132 μgvs0.96 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomatoesvs Pumpernickel Bread

16.7%167mg

Calcium

8.16%81.6mg

167 mgvs81.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg

Copper

38.3%0.34mg

0.98 mgvs0.34 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.96%38.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

38.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56.3%4.5mg

Iron

43%3.44mg

4.5 mgvs3.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.7%183mg

Magnesium

15.4%64.8mg

183 mgvs64.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82.6%1.9mg

Manganese

68%1.57mg

1.9 mgvs1.57 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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57%400mg

Phosphorus

30.5%214mg

400 mgvs214 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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116%3950mg

Potassium

7.34%250mg

3950 mgvs250 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

53.5%29.4μg

0 μgvs29.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.56%83.3mg

Sodium

47.7%715mg

83.3 mgvs715 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.8%2.83mg

Zinc

16%1.78mg

2.83 mgvs1.78 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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42.6%1575g

Water

1.23%45.5g

1575 gvs45.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tomatoes vs Pumpernickel Bread:

Raw Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin B1, 2.7 times more Vitamin B3, 3.1 times more Vitamin B5, 8.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 17.9 times more Vitamin E and 137.2 times more Vitamin K than Pumpernickel Bread.
Both Raw Ripe Red Tomatoes and Pumpernickel Bread have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Pumpernickel Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Pumpernickel Bread:

Raw Ripe Red Tomatoes have 2 times more Calcium, 2.9 times more Copper, 1.3 times more Iron, 2.8 times more Magnesium, 1.2 times more Manganese, 1.9 times more Phosphorus, 15.8 times more Potassium, 1.6 times more Zinc and 34.6 times more Water than Pumpernickel Bread.
While Pumpernickel Bread contains more Selenium and 8.6 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes have 68.9 times more Sugars, 2.6 times more Fiber and 1.4 times more Protein than Pumpernickel Bread.
While Pumpernickel Bread contains 2.2 times more Omega 3 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Pumpernickel Bread have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Pumpernickel Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatoesVS Cooked Ripe Red TomatoesPumpernickel BreadVS Cooked Ripe Red TomatoesTomatoesVS Enriched Raisin BreadPumpernickel BreadVS Enriched Raisin Bread

Compare Foods

Comparing Nutrients in 300 calories TomatoesVS Pumpernickel Bread

Weight per 300 calories

Which food has more nutrients per 300 calories - Tomatoes or Pumpernickel Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: