Comparing Nutrients in 1 pound Bread, whole-wheat, prepared from recipe, toasted VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Tomato Paste	Recommended Dietary Allowance
Energy	47.7% 1383kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.8g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	77% 13g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	66% 85.8g	130g per day for Men 19-50 years
Sugars	26.4% 19g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	80% 30.4g	49% 18.6g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	75.4% 0.98mg	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	76% 304μg	13.6% 54.4μg	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% 0mg	110% 99mg	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	25.4% 3.8mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39.3% 47μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Tomato Paste	Recommended Dietary Allowance
Calcium	16.3% 163mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	184% 1.66mg	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	193% 15.4mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	96% 404mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	408% 9.38mg	59.6% 1.37mg	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	133% 930mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	46% 1565mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	115% 1728mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.2% 118g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe, toasted VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, whole-wheat, prepared from recipe, toasted versus 1 lb of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bread, whole-wheat, prepared from recipe, toasted vs Tomato Paste:

• 1 pound of Bread, whole-wheat, prepared from recipe, toasted has 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 5.6 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, more Vitamin C and 5.1 times more Vitamin E than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Tomato Paste provide similar amounts of Vitamin B6 and Vitamin K per one pound.
• 1 pound of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin A and Vitamin C
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Bread, whole-wheat, prepared from recipe, toasted vs Tomato Paste:

• 1 pound of Bread, whole-wheat, prepared from recipe, toasted has 2.1 times more Magnesium, 6.8 times more Manganese, 2.5 times more Phosphorus, 8 times more Selenium, 6.5 times more Sodium and 2.6 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.3 times more Copper and 2.9 times more Potassium than Bread, whole-wheat, prepared from recipe, toasted.
• Both Bread, whole-wheat, prepared from recipe, toasted and Tomato Paste contain similar levels of Calcium and Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, whole-wheat, prepared from recipe, toasted has 3.7 times more Energy, 12.6 times more Fat, 8.7 times more Saturated Fat, 49.9 times more Omega 3, 18.9 times more Omega 6, 3 times more Carbohydrate, 1.6 times more Fiber and 2.1 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.9 times more Sugars than Bread, whole-wheat, prepared from recipe, toasted.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6