Comparing Nutrients in 14 ounces White Reduced-calorie Bread VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Tomato Puree	15%	4%	81%

Macro Nutrients

	White Reduced-calorie Bread	Tomato Puree	Recommended Dietary Allowance
Energy	28.3% 822kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	6.8% 2.18g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	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	135% 176g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	26% 19g	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	NA	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	NA	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	101% 38.5g	20% 7.54g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	136% 1.63mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.83mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	94% 377μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	5.03% 0.75mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Tomato Puree	Recommended Dietary Allowance
Calcium	37.3% 373mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	158% 12.7mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	67.5% 1.55mg	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	68.6% 480mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	157% 86μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.6% 170g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: White Reduced-calorie Bread VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of White Reduced-calorie 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 White Reduced-calorie Bread vs Tomato Puree:

• 14 ounces of White Reduced-calorie Bread have 16.4 times more Vitamin B1, 3.6 times more Vitamin B2, 2.5 times more Vitamin B3, 8.6 times more Vitamin B9 and more Vitamin B12 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 3 times more Vitamin B6, 21.2 times more Vitamin C, 10.4 times more Vitamin E and 5.7 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Tomato Puree provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Canned Tomato Puree have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for White Reduced-calorie Bread vs Tomato Puree:

• 14 ounces of White Reduced-calorie Bread have 5.2 times more Calcium, 1.8 times more Iron, 2.3 times more Manganese, 3 times more Phosphorus, 31 times more Selenium, 17.1 times more Sodium and 3.7 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 5.8 times more Potassium and 2 times more Water than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Tomato Puree contain similar levels of Copper and 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 White Reduced-calorie Bread have 5.4 times more Energy, 11.9 times more Fat, 6.5 times more Omega 6, 4.9 times more Carbohydrate, 5.1 times more Fiber and 5.3 times more Protein than Tomato Puree.
• Both White Reduced-calorie Bread and Tomato Puree offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both White Reduced-calorie Bread as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in 14 ounces.