Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.56% 103kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	19% 24.6g	144% 187g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	84.6% 32g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	13.5% 135mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	66% 5.28mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	9.8% 363g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Toasted Multi-grain Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Toasted Multi-grain Bread:

• 14 ounces of Stewed Canned Tomatoes have 79 times more Vitamin C, 2.1 times more Vitamin E and 1.6 times more Vitamin K than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 5.3 times more Vitamin B1, 4.1 times more Vitamin B2, 6.2 times more Vitamin B3, 3.2 times more Vitamin B5, 16.8 times more Vitamin B6 and 14 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Toasted Multi-grain Bread:

• 14 ounces of Stewed Canned Tomatoes have 2.9 times more Water than Toasted Multi-grain Bread.
• While 14 oz of Toasted Multi-grain Bread with Whole-grain contain 3.3 times more Calcium, 2.7 times more Copper, 2 times more Iron, 7.1 times more Magnesium, 37.3 times more Manganese, 12.4 times more Phosphorus, 59.7 times more Selenium, 1.9 times more Sodium and 10.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Toasted Multi-grain Bread contain similar levels of Potassium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Multi-grain Bread with Whole-grain contain 11.1 times more Energy, 24.2 times more Fat, 36.5 times more Saturated Fat, 74.3 times more Omega 3, 24.5 times more Omega 6, 7.6 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fructose, 8.1 times more Fiber and 16 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein