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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Tomato Paste	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	11.2% 325kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	135% 176g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	26% 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	32% 23.2g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	101% 38.5g	38g per day for Men 19-50 years
Protein	30.6% 17g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	13% 0.17mg	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	12% 47.6μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	2.2% 2mg	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	114% 17mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14.3% 143mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	146% 1.3mg	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	148% 12mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	67.5% 1.55mg	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	47% 329mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	7.9% 292g	4.6% 170g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs White Reduced-calorie Bread:

• 14 ounces of Tomato Paste have more Vitamin A, 5.1 times more Vitamin B6, 43.8 times more Vitamin C, 22.6 times more Vitamin E and 19 times more Vitamin K than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 6.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B5, 7.9 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and White Reduced-calorie Bread provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as White Reduced-calorie Bread have insufficient amounts of Vitamin D in 14 ounces.

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

• 14 ounces of Tomato Paste have 1.8 times more Magnesium and 13.3 times more Potassium than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 2.6 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium, 8.1 times more Sodium and 2.1 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and White Reduced-calorie Bread contain similar levels of Copper and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 2.6 times more Sugars than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 2.5 times more Energy, 5.3 times more Fat, 3.5 times more Omega 6, 2.3 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in 14 ounces.