Comparing Nutrients in 500 calories Rolls, dinner, wheatVS Tomatoes

Weight per 500 calories

Rolls, dinner, wheat

183g

Tomatoes

2778g

Rolls, dinner, wheat have 15.2 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Rolls, dinner, wheat or Tomatoes?

Macros Ratio

Protein Fat Carbs

Rolls, dinner, wheat

13%

21%

66%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Rolls, dinner, wheatvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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12%11.5g

Fat

5.73%5.56g

11.5 gvs5.56 g

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

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8.57%2.74g

Saturated Fat

2.43%0.78g

2.74 gvs0.78 g

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

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6.64%0.11g

Omega 3

5.2%0.083g

0.11 gvs0.083 g

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

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11.3%1.92g

Omega 6

13%2.22g

1.92 gvs2.22 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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65%84.2g

Carbohydrate

83%108g

84.2 gvs108 g

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

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4.1%3g

Sugars

101%73g

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

3 gvs73 g

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

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Fructose

52.5%38g

≤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]

NA gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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18.3%6.96g

Fiber

87.7%33.3g

6.96 gvs33.3 g

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

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28%15.8g

Protein

43.7%24.4g

15.8 gvs24.4 g

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

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Vitamins

Rolls, dinner, wheatvs Tomatoes

0%0μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

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

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66%0.79mg

Vitamin B1

85.6%1.03mg

Thiamine

0.79 mgvs1.03 mg

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

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38.5%0.5mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.5 mgvs0.53 mg

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

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46.6%7.46mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

7.46 mgvs16.5 mg

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

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13.3%0.67mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

0.67 mgvs2.47 mg

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

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10.7%0.14mg

Vitamin B6

171%2.22mg

Pyridoxine

0.14 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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27.5%110μg

Vitamin B9

104%417μg

Folates and Folic Acid

110 μgvs417 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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0%0mg

Vitamin C

423%381mg

Ascorbic acid

0 mgvs381 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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4.4%0.66mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.66 mgvs15 mg

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

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4.12%4.95μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

4.95 μgvs219 μg

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

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Minerals

Rolls, dinner, wheatvs Tomatoes

32.2%322mg

Calcium

27.8%278mg

322 mgvs278 mg

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

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30.5%0.27mg

Copper

182%1.64mg

0.27 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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81.3%6.5mg

Iron

94%7.5mg

6.5 mgvs7.5 mg

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

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15.7%66mg

Magnesium

72.8%306mg

66 mgvs306 mg

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

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81.5%1.87mg

Manganese

138%3.17mg

1.87 mgvs3.17 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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27.2%190mg

Phosphorus

95%667mg

190 mgvs667 mg

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

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6.2%211mg

Potassium

194%6583mg

211 mgvs6583 mg

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

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110%60.4μg

Selenium

0%0μg

60.4 μgvs0 μg

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

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64%960mg

Sodium

9.26%139mg

960 mgvs139 mg

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

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15%1.65mg

Zinc

43%4.72mg

1.65 mgvs4.72 mg

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

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1.83%67.8g

Water

71%2626g

67.8 gvs2626 g

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

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Lets compare vitamin content per 500 calories of Rolls, dinner, wheat vs Tomatoes:

Raw Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 16 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin C, 22.8 times more Vitamin E and 44.4 times more Vitamin K than Rolls, dinner, wheat.
Both Rolls, dinner, wheat and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 500 kcal.
Both Rolls, dinner, wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, dinner, wheat vs Tomatoes:

Rolls, dinner, wheat have more Selenium and 6.9 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 6 times more Copper, 4.6 times more Magnesium, 1.7 times more Manganese, 3.5 times more Phosphorus, 31.3 times more Potassium, 2.9 times more Zinc and 38.7 times more Water than Rolls, dinner, wheat.
Both Rolls, dinner, wheat and Raw Ripe Red Tomatoes have similar amounts of Calcium and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, dinner, wheat have 2.1 times more Fat, 3.5 times more Saturated Fat and 1.3 times more Omega 3 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 24.5 times more Sugars, 4.8 times more Fiber and 1.6 times more Protein than Rolls, dinner, wheat.
Both Rolls, dinner, wheat and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 500 kcal.
Both Rolls, dinner, wheat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, dinner, wheatVS Rolls, dinner, whole-wheatTomatoesVS Rolls, dinner, whole-wheatRolls, dinner, wheatVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Rolls, dinner, wheatVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, dinner, wheat or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: