Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheat VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Rolls, dinner, whole-wheat	Tomato Powder	Recommended Dietary Allowance
Energy	36.4% 1056kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	19.2% 18.7g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	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	156% 203g	228% 296g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	172% 65.5g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	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	82% 0.98mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	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	29.8% 119μg	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% 0mg	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	24% 3.57mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Tomato Powder	Recommended Dietary Allowance
Calcium	42% 421mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	120% 9.6mg	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	397% 9.12mg	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	127% 889mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	356% 196μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	138% 2068mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, whole-wheat VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat vs Tomato Powder:

• 14 oz of Tomato Powder contain more Vitamin A, 3.7 times more Vitamin B1, 5 times more Vitamin B2, 2.5 times more Vitamin B3, 7.7 times more Vitamin B5, 2.3 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C, 13.6 times more Vitamin E and 24.4 times more Vitamin K than Rolls, dinner, whole-wheat.
• 14 ounces of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Rolls, dinner, whole-wheat as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rolls, dinner, whole-wheat vs Tomato Powder:

• 14 ounces of Rolls, dinner, whole-wheat have 9.3 times more Selenium and 3.9 times more Sodium than Tomato Powder.
• While 14 oz of Tomato Powder contain 1.6 times more Calcium, 5.2 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 7.1 times more Potassium than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Tomato Powder contain similar levels of Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, dinner, whole-wheat have 10.7 times more Fat, 13.5 times more Saturated Fat, 17.3 times more Omega 3 and 11.9 times more Omega 6 than Tomato Powder.
• While 14 oz of Tomato Powder contain 1.5 times more Carbohydrate, 5.2 times more Sugars, 2.2 times more Fiber and 1.5 times more Protein than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Tomato Powder offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6