Comparing Nutrients in 14 ounces Tomato Paste VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Tomato Paste	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	11.2% 325kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	33.8% 5.74g	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	130% 170g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.12g	g per day for Men 19-50 years
Fiber	43% 16.3g	62.7% 24g	38g per day for Men 19-50 years
Protein	30.6% 17g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Commercial Whole-wheat 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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	65.6% 0.85mg	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	41.7% 167μg	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	97% 87mg	0% 0mg	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	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	14.3% 143mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	100% 0.9mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	375% 8.63mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	7.9% 292g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Commercial Whole-wheat Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Paste vs Commercial Whole-wheat Bread:

• 14 ounces of Tomato Paste have more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 1.5 times more Vitamin K than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 6.6 times more Vitamin B1, 1.4 times more Vitamin B3, 4.5 times more Vitamin B5 and 3.5 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Commercial Whole-wheat Bread provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Commercial Whole-wheat Bread:

• 14 ounces of Tomato Paste have 1.6 times more Copper, 1.2 times more Iron and 4 times more Potassium than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 4.5 times more Calcium, 1.8 times more Magnesium, 7.2 times more Manganese, 2.6 times more Phosphorus, 4.8 times more Selenium, 7.7 times more Sodium and 2.8 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 2.8 times more Sugars and 2.6 times more Fructose than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 3.1 times more Energy, 7.4 times more Fat, 7.2 times more Saturated Fat, 19.9 times more Omega 3, 9.5 times more Omega 6, 2.3 times more Carbohydrate, 1.5 times more Fiber and 2.9 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6