Comparing Nutrients in 14 ounces Tomato Puree VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomato Puree	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	5.2% 151kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	144% 187g	130g per day for Men 19-50 years
Sugars	26.4% 19g	38% 27.5g	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	13% 9.45g	14.6% 10.6g	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	% 9.72g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	84.6% 32g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	87.3% 1.14mg	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	11% 43.7μg	69.5% 278μg	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	46.7% 42mg	0.44% 0.4mg	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	52% 7.8mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	135% 1.2mg	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	88.3% 7.06mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	380% 8.74mg	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	22.7% 159mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	9.43% 349g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Toasted Multi-grain Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Toasted Multi-grain Bread:

• 14 ounces of Tomato Puree have more Vitamin A, 1.2 times more Vitamin B5, 106 times more Vitamin C, 4.9 times more Vitamin E and 2.3 times more Vitamin K than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 9.7 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B6 and 6.4 times more Vitamin B9 than Canned Tomato Puree.
• 14 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Puree as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Toasted Multi-grain Bread:

• 14 ounces of Tomato Puree have 1.8 times more Potassium and 2.8 times more Water than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 6.2 times more Calcium, 1.5 times more Iron, 3.7 times more Magnesium, 13 times more Manganese, 6.2 times more Phosphorus, 51.1 times more Selenium, 14.8 times more Sodium and 5.1 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Toasted Multi-grain Bread contain similar levels of Copper per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Multi-grain Bread with Whole-grain contain 7.6 times more Energy, 21.9 times more Fat, 32.7 times more Saturated Fat, 55.8 times more Omega 3, 22.1 times more Omega 6, 5.2 times more Carbohydrate, 1.4 times more Sugars, 4.3 times more Fiber and 8.8 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Toasted Multi-grain Bread offer comparable quantities of Fructose per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6