Comparing Nutrients in 1 kilogram Italian Bread VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Italian Bread	Tomato Paste	Recommended Dietary Allowance
Energy	89.3% 2590kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.44g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	69% 11.7g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	370% 481g	145% 189g	130g per day for Men 19-50 years
Sugars	64.7% 47g	168% 122g	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% 9.3g	80.7% 58.5g	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	% 5.6g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 3g	g per day for Men 19-50 years
Fiber	55.3% 21g	108% 41g	38g per day for Men 19-50 years
Protein	169% 95g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	485% 5.82mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	247% 3.2mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	284% 45.4mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	166% 2.16mg	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	255% 1020μg	30% 120μg	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	243% 219mg	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	19.3% 2.9mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Tomato Paste	Recommended Dietary Allowance
Calcium	105% 1050mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	134% 1.2mg	406% 3.65mg	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	431% 34.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	213% 4.9mg	131% 3.02mg	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	136% 950mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	412% 6180mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	72% 7.9mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	10% 375g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Italian Bread versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Italian Bread vs Tomato Paste:

• 1 kilogram of Italian Bread has 9.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 8.5 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, 14.8 times more Vitamin E and 3.8 times more Vitamin K than Italian Bread.
• 1 kilogram of Italian Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Italian Bread as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Italian Bread vs Tomato Paste:

• 1 kilogram of Italian Bread has 2.9 times more Calcium, 1.6 times more Manganese, 3.2 times more Selenium, 10.5 times more Sodium and 1.3 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 3 times more Copper, 1.6 times more Magnesium and 8.2 times more Potassium than Italian Bread.
• Both Italian Bread and Tomato Paste contain similar levels of Iron and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Italian Bread has 3.2 times more Energy, 5.8 times more Fat, 19.4 times more Omega 3, 7.7 times more Omega 6, 2.5 times more Carbohydrate and 2.2 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.6 times more Sugars, 6.3 times more Fructose and 2 times more Fiber than Italian Bread.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6