Comparing Nutrients in 14 ounces Italian Bread VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Italian Bread	Tomato Puree	Recommended Dietary Allowance
Energy	35.4% 1028kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	6.75% 2.16g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.66g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 191g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	26.4% 19g	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	5.1% 3.7g	13% 9.45g	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	% 2.22g	% 9.72g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22% 8.33g	20% 7.54g	38g per day for Men 19-50 years
Protein	67.3% 37.7g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.4% 1.47mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	38.5% 0.5mg	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	101% 405μg	11% 43.7μg	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	0% 0mg	46.7% 42mg	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	7.67% 1.15mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Tomato Puree	Recommended Dietary Allowance
Calcium	41.7% 417mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	127% 1.14mg	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	171% 13.7mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	29% 0.67mg	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	54% 377mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	164% 2453mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.03% 149g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Italian Bread versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Italian Bread vs Tomato Puree:

• 14 ounces of Italian Bread have 23.3 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3 and 9.3 times more Vitamin B9 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, more Vitamin C and 6.8 times more Vitamin E than Italian Bread.
• Both Italian Bread and Tomato Puree provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 14 ounces.
• 14 ounces of Italian Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Italian Bread as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Italian Bread vs Tomato Puree:

• 14 ounces of Italian Bread have 5.8 times more Calcium, 1.9 times more Iron, 2.9 times more Manganese, 2.4 times more Phosphorus, 24.6 times more Selenium, 22.1 times more Sodium and 2.2 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.4 times more Copper, 3.5 times more Potassium and 2.3 times more Water than Italian Bread.
• Both Italian Bread and Tomato Puree contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Italian Bread have 6.8 times more Energy, 13 times more Fat, 34 times more Omega 3, 14.3 times more Omega 6, 5.4 times more Carbohydrate and 5.8 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.6 times more Fructose than Italian Bread.
• Both Italian Bread and Tomato Puree offer comparable quantities of Sugars and Fiber per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6