Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Toasted Multi-grain Bread

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Toasted Multi-grain Bread: 34.7g

Toasted Multi-grain Bread with Whole-grain has 11.1 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	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	18.3% 24g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	9.97% 7.23g	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	% 6.27g	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0.077g	% 0g	g per day for Men 19-50 years
Fiber	10% 3.85g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	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	4.8% 19.2μg	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	33.8% 30.4mg	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	21.3% 3.2mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	13% 131mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	64% 5.1mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	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	11% 77mg	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Toasted Multi-grain Bread:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A, 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5, 875.1 times more Vitamin C, 23 times more Vitamin E and 17.7 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 1.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Toasted Multi-grain Bread:

• Stewed Canned Ripe Red Tomatoes have 3.4 times more Calcium, 4 times more Copper, 5.4 times more Iron, 1.6 times more Magnesium, 9.2 times more Potassium, 5.9 times more Sodium and 32.2 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.4 times more Manganese and 5.4 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stewed Canned Ripe Red Tomatoes have 1.5 times more Carbohydrate, 5.6 times more Sugars, 7.8 times more Fructose and 1.4 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.2 times more Fat, 3.3 times more Saturated Fat, 6.7 times more Omega 3, 2.2 times more Omega 6 and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Energy per 100 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.