Comparing Nutrients in 1 kilogram Tomato Paste VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Tomato Paste	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	28.3% 820kcal	107% 3090kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	522% 8.35g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	378% 491g	130g per day for Men 19-50 years
Sugars	168% 122g	135% 98g	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	19% 14g	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	% 16g	g per day for Men 19-50 years
Sucrose	% 3g	% 0g	g per day for Men 19-50 years
Fiber	108% 41g	129% 49g	38g per day for Men 19-50 years
Protein	77% 43.2g	129% 72.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	88% 14mg	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	69.2% 0.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	36% 360mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	82.2% 0.74mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	220% 5.05mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	340% 5100mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	20% 735g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 1 kilogram of Tomato Paste has 2.2 times more Vitamin B3 and 2.4 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 3 times more Vitamin B1 and 2.1 times more Vitamin B2 than Canned Tomato Paste.

Comparing minerals per 1 kilogram for Tomato Paste vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 1 kilogram of Tomato Paste has 4.9 times more Copper, 3.9 times more Iron, 1.4 times more Magnesium and 8.2 times more Potassium than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.7 times more Calcium, 1.7 times more Manganese and 8.6 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.2 times more Sugars and 4.2 times more Fructose than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 kg of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 3.8 times more Energy, 19.9 times more Fat, 119.3 times more Omega 3, 10.3 times more Omega 6, 2.6 times more Carbohydrate and 1.7 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6