Comparing Nutrients in 1 kilogram Toasted Multi-grain Bread VS Tomato Puree

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Tomato Puree	Recommended Dietary Allowance
Energy	99% 2880kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	139% 2.23g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	362% 471g	69% 89.8g	130g per day for Men 19-50 years
Sugars	96% 69.4g	66.6% 48.3g	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	37% 26.7g	33% 24g	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	% 18.4g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	213% 81g	50% 19g	38g per day for Men 19-50 years
Protein	259% 145g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.43mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.42mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	275% 44mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.65mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	97% 1.26mg	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	175% 700μg	27.5% 110μg	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	1.1% 1mg	118% 106mg	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	26.7% 4mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Tomato Puree	Recommended Dietary Allowance
Calcium	111% 1110mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	319% 2.87mg	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	340% 27mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	957% 22mg	73.5% 1.7mg	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	353% 2470mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	651% 358μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	276% 4140mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	168% 18.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	8.5% 315g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Multi-grain Bread versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Multi-grain Bread vs Tomato Puree:

• 1 kilogram of Toasted Multi-grain Bread has 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 Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 106 times more Vitamin C, 4.9 times more Vitamin E and 2.3 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Tomato Puree provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Multi-grain Bread with Whole-grain as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Multi-grain Bread vs Tomato Puree:

• 1 kilogram of Toasted Multi-grain Bread has 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 Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.8 times more Potassium and 2.8 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Tomato Puree contain similar levels of Copper per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Multi-grain Bread has 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 Tomato Puree.
• Both Toasted Multi-grain Bread and Tomato Puree offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6