Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Stewed Canned Tomatoes	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	8.97% 260kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	378% 491g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	111% 42g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	435% 5.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	194% 2.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	34% 340mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	571% 314μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Whole Wheat French Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Whole Wheat French Bread:

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C, 2.8 times more Vitamin E and 3.4 times more Vitamin K than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 11.3 times more Vitamin B1, 7.2 times more Vitamin B2, 5.5 times more Vitamin B3, 9.4 times more Vitamin B6 and 19.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Whole Wheat French Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Whole Wheat French Bread:

• 1 kilogram of Stewed Canned Tomatoes has 1.8 times more Iron, 1.3 times more Potassium and 2.3 times more Water than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 1.7 times more Copper, 4.3 times more Magnesium, 8 times more Phosphorus, 52.3 times more Selenium, 1.7 times more Sodium and 6.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Whole Wheat French Bread contain similar levels of Calcium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has more Sugars than Whole Wheat French Bread.
• While 1 kg of Whole Wheat French or Vienna Bread contains 9.2 times more Energy, 11.7 times more Omega 3, 7.3 times more Omega 6, 7.9 times more Carbohydrate, 4.2 times more Fiber and 9.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein