Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	5.17% 150kcal	99% 2880kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	29.6% 9.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	139% 2.23g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	362% 471g	130g per day for Men 19-50 years
Sugars	NA	96% 69.4g	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	NA	37% 26.7g	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	NA	% 18.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	213% 81g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	259% 145g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	203% 2.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	109% 1.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	275% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	220% 2.86mg	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	22.5% 90μg	175% 700μg	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	69% 62mg	1.1% 1mg	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	NA	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	20% 200mg	111% 1110mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	341% 3.07mg	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	32.5% 2.6mg	340% 27mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	957% 22mg	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	20% 140mg	353% 2470mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	651% 358μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	276% 4140mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	25.5% 942g	8.5% 315g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Toasted Multi-grain Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Toasted Multi-grain Bread:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A and 62 times more Vitamin C than Toasted Multi-grain Bread.
• While 1 kg of Toasted Multi-grain Bread with Whole-grain contains 7.1 times more Vitamin B1, 7.5 times more Vitamin B2, 6.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Toasted Multi-grain Bread:

• 1 kilogram of Canned Tomatoes with Green Chilies has 3 times more Water than Toasted Multi-grain Bread.
• While 1 kg of Toasted Multi-grain Bread with Whole-grain contains 5.6 times more Calcium, 3.4 times more Copper, 10.5 times more Iron, 7.7 times more Magnesium, 16.7 times more Manganese, 17.6 times more Phosphorus, 2.3 times more Potassium, 89.5 times more Selenium and 14.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Toasted Multi-grain Bread contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Multi-grain Bread with Whole-grain contains 19.2 times more Energy, 57.5 times more Fat, 86.2 times more Saturated Fat, 223 times more Omega 3, 62.5 times more Omega 6, 13 times more Carbohydrate and 21 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein