Comparing Nutrients in 14 ounces Toasted Multi-grain Bread VS Tomato Powder

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Tomato Powder	Recommended Dietary Allowance
Energy	39.4% 1143kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.76g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	228% 296g	130g per day for Men 19-50 years
Sugars	38% 27.5g	240% 174g	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	14.6% 10.6g	NA	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	84.6% 32g	172% 65.5g	38g per day for Men 19-50 years
Protein	103% 57.6g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.4% 0.96mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	140% 1.8mg	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	69.5% 278μg	119% 476μg	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	0.44% 0.4mg	515% 463mg	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	10.6% 1.6mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Tomato Powder	Recommended Dietary Allowance
Calcium	44% 441mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	547% 4.93mg	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	135% 10.8mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	380% 8.74mg	337% 7.74mg	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	140% 980mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	258% 142μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	110% 1643mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	66.8% 7.34mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	3.37% 125g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Multi-grain Bread versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Multi-grain Bread vs Tomato Powder:

• 14 oz of Tomato Powder contain more Vitamin A, 3.8 times more Vitamin B1, 5.4 times more Vitamin B2, 2.1 times more Vitamin B3, 10.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, 1167 times more Vitamin C, 30.6 times more Vitamin E and 32.5 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• 14 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Multi-grain Bread with Whole-grain as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Toasted Multi-grain Bread vs Tomato Powder:

• 14 ounces of Toasted Multi-grain Bread have 6.8 times more Selenium and 3.1 times more Sodium than Tomato Powder.
• While 14 oz of Tomato Powder contain 1.5 times more Calcium, 4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium and 7.7 times more Potassium than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Tomato Powder contain similar levels of Manganese, Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Multi-grain Bread have 10.5 times more Fat, 15.3 times more Saturated Fat, 31.9 times more Omega 3 and 10.6 times more Omega 6 than Tomato Powder.
• While 14 oz of Tomato Powder contain 1.6 times more Carbohydrate, 6.3 times more Sugars and 2 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Tomato Powder offer comparable quantities of Energy and Protein per 14 ounces.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6