Comparing Nutrients in 1 kilogram Bread VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	94% 2740kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	21.8% 6.97g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	85% 14.5g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	366% 475g	47.6% 62g	130g per day for Men 19-50 years
Sugars	79% 57.3g	48.6% 35.2g	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% 23.3g	26% 19g	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	% 16.6g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	105% 40g	26.3% 10g	38g per day for Men 19-50 years
Protein	191% 107g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	343% 4.1mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	13% 0.17mg	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	213% 850μg	12.5% 50μg	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	2.22% 2mg	87.8% 79mg	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	12.7% 1.9mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41% 49μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	125% 1250mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	124% 1.12mg	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	450% 36mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	446% 10.3mg	25.7% 0.59mg	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	184% 1290mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	524% 288μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	315% 4730mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.53% 353g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread vs Stewed Canned Tomatoes:

• Wheat Bread has 8.9 times more Vitamin B1, 7.2 times more Vitamin B2, 7.8 times more Vitamin B3, 7.2 times more Vitamin B5, 6.5 times more Vitamin B6, 17 times more Vitamin B9 and 2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 39.5 times more Vitamin C and 4.4 times more Vitamin E than Wheat Bread.
• Both Wheat Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread vs Stewed Canned Tomatoes:

• Wheat Bread has 3.7 times more Calcium, 1.3 times more Copper, 2.7 times more Iron, 3.4 times more Magnesium, 17.4 times more Manganese, 6.5 times more Phosphorus, 48 times more Selenium, 2.1 times more Sodium and 6.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.5 times more Potassium and 2.6 times more Water than Wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Bread has 10.5 times more Energy, 23.8 times more Fat, 26.8 times more Saturated Fat, 53.7 times more Omega 3, 19.6 times more Omega 6, 7.7 times more Carbohydrate, 1.6 times more Sugars, 1.2 times more Fructose, 4 times more Fiber and 11.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Wheat Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.