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

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	45% 1306kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	NA	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	16.7% 12g	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	% 8.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	97% 36.7g	NA	38g per day for Men 19-50 years
Protein	118% 66g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	36% 0.47mg	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	79.4% 318μg	10.2% 41μg	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	0.5% 0.45mg	31.2% 28mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	50.3% 503mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	45.4% 0.41mg	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	154% 12.3mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	26% 0.6mg	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	160% 1120mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	125% 1878mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	3.86% 143g	11.6% 427g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Toasted Multi-grain Bread has 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 Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin A and 62 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• 1 pound of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Toasted Multi-grain Bread with Whole-grain as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Multi-grain Bread has 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 Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 3 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Canned Tomatoes with Green Chilies contain similar levels of Sodium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Multi-grain Bread has 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 Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein