Comparing Nutrients in 100 calories Tomato Powder VS Toasted Multi-grain Bread

Weight per 100 calories

• Tomato Powder: 33g
• Toasted Multi-grain Bread: 34.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Tomato Powder or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomato Powder	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.064% 0.021g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.14% 0.002g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	20% 14.5g	3.32% 2.4g	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	NA	1.28% 0.93g	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	NA	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.4% 5.46g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	31.7% 285μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.02mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	7.64% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.93% 39.7μg	6.08% 24.3μg	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	43% 38.6mg	0.039% 0.035mg	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	27% 4.06mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	5.5% 55mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	19% 1.5mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	33.2% 0.76mg	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	14% 98mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.75μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	2.96% 44.4mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.027% 1g	0.3% 11g	3700g per day for Men 19-50 years

Tomato Powder VS Toasted Multi-grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomato Powder or Toasted Multi-grain Bread?

Lets compare vitamin content per 100 calories of Tomato Powder vs Toasted Multi-grain Bread:

• 100 calories of Tomato Powder have more Vitamin A, 3.6 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 9.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 1112.9 times more Vitamin C, 29.2 times more Vitamin E and 31 times more Vitamin K than Toasted Multi-grain Bread.
• 100 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Tomato Powder as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomato Powder vs Toasted Multi-grain Bread:

• 100 calories of Tomato Powder have 1.4 times more Calcium, 3.9 times more Copper, 1.6 times more Iron, 2 times more Magnesium and 7.4 times more Potassium than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 7.1 times more Selenium and 3.2 times more Sodium than Tomato Powder.
• Both Tomato Powder and Toasted Multi-grain Bread contain similar levels of Manganese, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomato Powder have 1.5 times more Carbohydrate, 6 times more Sugars and 1.9 times more Fiber than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 33.4 times more Omega 3 and 11.1 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Toasted Multi-grain Bread offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6