Comparing Nutrients in 1 pound Rolls, dinner, whole-wheat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Rolls, dinner, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Energy	41.6% 1207kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	34.3% 0.55g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	54.4% 9.24g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	178% 232g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	53% 38.4g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	70.5% 39.5g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	44% 0.57mg	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	34% 136μg	12.5% 50μg	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	53.4% 48mg	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	27.2% 4.1mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Tomato Puree	Recommended Dietary Allowance
Calcium	48% 481mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	145% 1.3mg	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	137% 11mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	453% 10.4mg	33.3% 0.77mg	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	145% 1016mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	36.3% 1234mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	407% 224μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	158% 2363mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	83% 9.1mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	4.06% 150g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, whole-wheat VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, dinner, whole-wheat versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, dinner, whole-wheat vs Tomato Puree:

• 1 pound of Rolls, dinner, whole-wheat has 9.9 times more Vitamin B1, 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, more Vitamin C, 2.2 times more Vitamin E and 1.7 times more Vitamin K than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Tomato Puree provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Rolls, dinner, whole-wheat as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, dinner, whole-wheat vs Tomato Puree:

• 1 pound of Rolls, dinner, whole-wheat has 5.9 times more Calcium, 1.4 times more Iron, 3.7 times more Magnesium, 13.6 times more Manganese, 5.6 times more Phosphorus, 70.6 times more Selenium, 18.6 times more Sodium and 5.6 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.6 times more Potassium and 2.7 times more Water than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Tomato Puree contain similar levels of Copper per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, dinner, whole-wheat has 7 times more Energy, 22.4 times more Fat, 28.8 times more Saturated Fat, 30.3 times more Omega 3, 24.9 times more Omega 6, 5.7 times more Carbohydrate, 1.8 times more Sugars, 3.9 times more Fiber and 5.3 times more Protein than Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6