Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rolls, dinner, whole-wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	36.4% 1056kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	19.2% 18.7g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	156% 203g	19% 24.6g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.5% 0.77mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	42% 421mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	397% 9.12mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	356% 196μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	138% 2068mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	72.5% 7.98mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.55% 131g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rolls, dinner, whole-wheat vs Stewed Canned Tomatoes:

• Rolls, dinner, whole-wheat have 5.4 times more Vitamin B1, 4.3 times more Vitamin B2, 5.1 times more Vitamin B3, 4.3 times more Vitamin B5, 11.5 times more Vitamin B6 and 6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E and Vitamin K per 14 oz.
• Both Rolls, dinner, whole-wheat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, dinner, whole-wheat vs Stewed Canned Tomatoes:

• Rolls, dinner, whole-wheat have 3.1 times more Calcium, 2.1 times more Copper, 1.8 times more Iron, 7.1 times more Magnesium, 38.9 times more Manganese, 11.2 times more Phosphorus, 1.3 times more Potassium, 82.3 times more Selenium, 2.4 times more Sodium and 11.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.8 times more Water than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

• Rolls, dinner, whole-wheat have 10.2 times more Energy, 24.7 times more Fat, 32.2 times more Saturated Fat, 40.3 times more Omega 3, 27.5 times more Omega 6, 8.3 times more Carbohydrate, 2.4 times more Sugars, 7.5 times more Fiber and 9.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Rolls, dinner, whole-wheat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.