Comparing Nutrients in 1 kilogram Bread, white, commercially prepared (includes soft bread crumbs) VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Tomato Paste	Recommended Dietary Allowance
Energy	92% 2660kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	34.3% 33.3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	84% 14.3g	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	380% 494g	145% 189g	130g per day for Men 19-50 years
Sugars	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 3g	g per day for Men 19-50 years
Fiber	71% 27g	108% 41g	38g per day for Men 19-50 years
Protein	158% 88.5g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	444% 5.33mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.36mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	278% 1110μg	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	14.7% 2.2mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Tomato Paste	Recommended Dietary Allowance
Calcium	144% 1440mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	406% 3.65mg	0.9mg per day for Men 19-50 years
Fluoride	12.2% 489μg	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	451% 36mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	140% 980mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	37% 1260mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	400% 220μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	67.3% 7.4mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	9.84% 364g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Tomato Paste:

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 8.9 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 3.8 times more Vitamin B5 and 9.3 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 19.5 times more Vitamin E and 57 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Bread, white, commercially prepared (includes soft bread crumbs) as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared (includes soft bread crumbs) vs Tomato Paste:

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 4 times more Calcium, 1.2 times more Iron, 1.8 times more Manganese, 4.2 times more Selenium and 8.3 times more Sodium than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 3.6 times more Copper, 1.8 times more Magnesium and 8 times more Potassium than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Tomato Paste contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, white, commercially prepared (includes soft bread crumbs) has 3.2 times more Energy, 7.1 times more Fat, 7 times more Saturated Fat, 23.7 times more Omega 3, 9.4 times more Omega 6, 2.6 times more Carbohydrate and 2 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.1 times more Sugars, 2.4 times more Fructose and 1.5 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6