Comparing Nutrients in 1 kilogram Tomato Paste VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Tomato Paste	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	28.3% 820kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	378% 491g	130g per day for Men 19-50 years
Sugars	168% 122g	0% 0g	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	80.7% 58.5g	NA	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	111% 42g	38g per day for Men 19-50 years
Protein	77% 43.2g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	435% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	123% 1.6mg	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	30% 120μg	240% 960μg	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	243% 219mg	0% 0mg	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	287% 43mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	36% 360mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	209% 1.88mg	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	373% 30mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	NA	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	119% 830mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	571% 314μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	20% 735g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Whole Wheat French Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Whole Wheat French Bread:

• 1 kilogram of Tomato Paste has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 14.3 times more Vitamin E and 16.3 times more Vitamin K than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 8.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3 and 8 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Whole Wheat French Bread:

• 1 kilogram of Tomato Paste has 1.9 times more Copper, 4 times more Iron and 6.2 times more Potassium than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 1.9 times more Phosphorus, 5.9 times more Selenium, 6.4 times more Sodium and 1.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Whole Wheat French Bread contain similar levels of Calcium and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has more Sugars than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 2.9 times more Energy, 5 times more Omega 3, 3.6 times more Omega 6, 2.6 times more Carbohydrate and 1.9 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Whole Wheat French Bread offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6