Comparing Nutrients in 1 kilogram Tomato Paste VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Tomato Paste	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	28.3% 820kcal	100% 2900kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	41.2% 40g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	24% 7.64g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	110% 18.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	419% 545g	130g per day for Men 19-50 years
Sugars	168% 122g	85.5% 62g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	77% 43.2g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Bread, white, commercially prepared, toasted	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	346% 4.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	245% 39.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	48.5% 0.63mg	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	260% 1040μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	36% 360mg	119% 1190mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	153% 1.38mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	183% 4.2mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	358% 5370mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	20% 735g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Bread, white, commercially prepared, toasted per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Bread, white, commercially prepared, toasted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Bread, white, commercially prepared, toasted:

• 1 kilogram of Tomato Paste has more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, 17.9 times more Vitamin E and 3.4 times more Vitamin K than Bread, white, commercially prepared, toasted.
• While 1 kg of Bread, white, commercially prepared, toasted contains 6.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 8.7 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Bread, white, commercially prepared, toasted:

• 1 kilogram of Tomato Paste has 2.6 times more Copper, 1.6 times more Magnesium and 7.7 times more Potassium than Bread, white, commercially prepared, toasted.
• While 1 kg of Bread, white, commercially prepared, toasted contains 3.3 times more Calcium, 1.4 times more Manganese, 5.8 times more Selenium and 9.1 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Bread, white, commercially prepared, toasted contain similar levels of Iron, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 2 times more Sugars and 1.4 times more Fiber than Bread, white, commercially prepared, toasted.
• While 1 kg of Bread, white, commercially prepared, toasted contains 3.5 times more Energy, 8.5 times more Fat, 7.6 times more Saturated Fat, 31.4 times more Omega 3, 12.3 times more Omega 6, 2.9 times more Carbohydrate and 2.1 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6