Comparing Nutrients in 1 kilogram Tomato Puree VS Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Bread	16%	15%	69%

Macro Nutrients

	Tomato Puree	Bread	Recommended Dietary Allowance
Energy	13% 380kcal	94% 2740kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	46.7% 45.3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	366% 475g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	79% 57.3g	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	33% 24g	32% 23.3g	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	% 24.5g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	105% 40g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Bread	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	343% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	164% 8.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	85.4% 1.1mg	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	27.5% 110μg	213% 850μg	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	118% 106mg	2.22% 2mg	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	131% 19.7mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Bread	Recommended Dietary Allowance
Calcium	18% 180mg	125% 1250mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	164% 1.48mg	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	223% 18mg	450% 36mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	446% 10.3mg	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	57% 400mg	184% 1290mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	41.5% 1410mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	524% 288μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	315% 4730mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	23.8% 879g	9.53% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Puree vs Bread:

• 1 kilogram of Tomato Puree has more Vitamin A, 53 times more Vitamin C and 10.4 times more Vitamin E than Bread.
• While 1 kg of Wheat Bread contains 16.4 times more Vitamin B1, 3.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.4 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Puree as well as Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Puree vs Bread:

• 1 kilogram of Tomato Puree has 1.9 times more Copper, 3.1 times more Potassium and 2.5 times more Water than Bread.
• While 1 kg of Wheat Bread contains 6.9 times more Calcium, 2 times more Iron, 1.8 times more Magnesium, 6.1 times more Manganese, 3.2 times more Phosphorus, 41.1 times more Selenium, 16.9 times more Sodium and 2.9 times more Zinc than Canned Tomato Puree.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Wheat Bread contains 7.2 times more Energy, 21.6 times more Fat, 24 times more Saturated Fat, 40.3 times more Omega 3, 17.7 times more Omega 6, 5.3 times more Carbohydrate, 2.1 times more Fiber and 6.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Bread offer comparable quantities of Sugars and Fructose per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6