Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Toasted Rye Bread	Recommended Dietary Allowance
Energy	8.97% 260kcal	98% 2840kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	21.5% 6.88g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	47.8% 8.1g	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	408% 531g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	58.3% 42.3g	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	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	168% 64g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Toasted Rye 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	318% 3.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	255% 3.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	57% 0.74mg	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	258% 1030μg	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	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	55.3% 8.3mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	34% 340mg	80% 800mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	227% 2.04mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	393% 9.05mg	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	28.6% 200mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	54% 1830mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	443% 6640mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	8.38% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Toasted Rye Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Toasted Rye Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Toasted Rye Bread:

• 1 kilogram of Stewed Canned Tomatoes has 39.5 times more Vitamin C, 2.2 times more Vitamin E and 1.8 times more Vitamin K than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 8.3 times more Vitamin B1, 9.5 times more Vitamin B2, 5.3 times more Vitamin B3, 2.8 times more Vitamin B5, 4.4 times more Vitamin B6 and 20.6 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 Toasted Rye Bread have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Rye 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 Toasted Rye Bread:

• 1 kilogram of Stewed Canned Tomatoes has 3 times more Water than Toasted Rye Bread.
• While 1 kg of Toasted Rye Bread contains 2.4 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 3.6 times more Magnesium, 15.3 times more Manganese, 6.9 times more Phosphorus, 56.7 times more Selenium, 3 times more Sodium and 7.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Toasted Rye Bread contain similar levels of Potassium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Rye Bread contains 10.9 times more Energy, 18.9 times more Fat, 26.5 times more Saturated Fat, 22 times more Omega 3, 11 times more Omega 6, 8.6 times more Carbohydrate, 6.4 times more Fiber and 10.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Toasted Rye Bread offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein