Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, toasted, low sodium no salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	101% 2930kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	418% 544g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	NA	26.3% 10g	38g per day for Men 19-50 years
Protein	161% 90g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	346% 4.15mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	238% 950μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	87.8% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	119% 1190mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	416% 33.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	147% 1030mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	251% 3760mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	8.2% 304g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt vs Stewed Canned Tomatoes:

• Bread, white, commercially prepared, toasted, low sodium no salt has 9 times more Vitamin B1, 9.6 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5, 3.7 times more Vitamin B6 and 19 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared, toasted, low sodium no salt vs Stewed Canned Tomatoes:

• Bread, white, commercially prepared, toasted, low sodium no salt has 3.5 times more Calcium, 1.2 times more Copper, 2.5 times more Iron, 2.2 times more Magnesium, 7.1 times more Manganese, 5.2 times more Phosphorus, 1.7 times more Sodium and 4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Potassium and 3 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.

Comparison of macro-nutrients per 1 kilogram:

• Bread, white, commercially prepared, toasted, low sodium no salt has 11.3 times more Energy, 21.1 times more Fat, 34.3 times more Saturated Fat, 13 times more Omega 3, 10.5 times more Omega 6, 8.8 times more Carbohydrate and 9.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.