Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Stewed Canned Tomatoes	White Wheat Bread	Recommended Dietary Allowance
Energy	8.97% 260kcal	82% 2380kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	51.7% 8.8g	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	338% 439g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	69% 50g	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	37.2% 27g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	242% 92g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	White Wheat 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	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	278% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	61.5% 0.8mg	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	318% 1270μg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	64% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	White Wheat Bread	Recommended Dietary Allowance
Calcium	34% 340mg	684% 6840mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	166% 1.5mg	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	611% 49mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	276% 6.34mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	10.7% 396g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs White Wheat Bread:

• 1 kilogram of Stewed Canned Tomatoes has more Vitamin C and 2.2 times more Vitamin E than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 11.1 times more Vitamin B1, 7.3 times more Vitamin B2, 6.2 times more Vitamin B3, 4 times more Vitamin B5, 4.7 times more Vitamin B6, 25.4 times more Vitamin B9 and 3.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of White Wheat Bread have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as White Wheat 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 White Wheat Bread:

• 1 kilogram of Stewed Canned Tomatoes has 1.6 times more Potassium and 2.3 times more Water than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 20.1 times more Calcium, 1.3 times more Copper, 3.7 times more Iron, 2.2 times more Magnesium, 10.7 times more Manganese, 5.2 times more Phosphorus, 26.8 times more Selenium, 2.2 times more Sodium and 5.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of White Wheat Bread contains 9.2 times more Energy, 11.3 times more Fat, 27.7 times more Omega 3, 11.9 times more Omega 6, 7.1 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fructose, 9.2 times more Fiber and 11.7 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