Comparing Nutrients in 1 kilogram Tomato Paste VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Tomato Paste	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	28.3% 820kcal	90% 2620kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	59% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	430% 559g	130g per day for Men 19-50 years
Sugars	168% 122g	39.6% 28.7g	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	161% 61g	38g per day for Men 19-50 years
Protein	77% 43.2g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Whole-wheat Pita 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	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	204% 2.65mg	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	87.5% 350μg	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	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	36% 360mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	322% 2.9mg	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	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	164% 690mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	757% 17.4mg	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	257% 1800mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	50% 1700mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	800% 440μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	281% 4210mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	138% 15mg	11mg per day for Men 19-50 years
Water	20% 735g	8.27% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Whole-wheat Pita Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Whole-wheat Pita 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 Pita Bread:

• 1 kilogram of Tomato Paste has more Vitamin A, 1.9 times more Vitamin B2, more Vitamin C, 7 times more Vitamin E and 8.1 times more Vitamin K than Whole-wheat Pita Bread.
• While 1 kg of Whole-wheat Pita Bread contains 5.7 times more Vitamin B1, 5.9 times more Vitamin B5 and 2.9 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Whole-wheat Pita Bread provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Whole-wheat Pita Bread:

• 1 kilogram of Tomato Paste has 2.4 times more Calcium, 1.3 times more Copper and 6 times more Potassium than Whole-wheat Pita Bread.
• While 1 kg of Whole-wheat Pita Bread contains 1.6 times more Magnesium, 5.8 times more Manganese, 2.2 times more Phosphorus, 8.3 times more Selenium, 7.1 times more Sodium and 2.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Whole-wheat Pita Bread contain similar levels of Iron per one kilogram.
• 1 kilogram of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 4.2 times more Sugars than Whole-wheat Pita Bread.
• While 1 kg of Whole-wheat Pita Bread contains 3.2 times more Energy, 7.4 times more Omega 3, 6.6 times more Omega 6, 3 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6