Comparing Nutrients in 1 pound Tomato Paste VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Tomato Paste	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	13% 372kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	34.4% 5.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	151% 196g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	NA	38g per day for Men 19-50 years
Protein	35% 19.6g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	15.7% 0.2mg	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	13.6% 54.4μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	16.3% 163mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	50% 0.45mg	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	169% 13.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	106% 2.44mg	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	53.8% 376mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	9% 333g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Oatmeal Reduced-calorie Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Paste versus 1 lb of Oatmeal Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Paste vs Oatmeal Reduced-calorie Bread:

• 1 pound of Tomato Paste has more Vitamin A, 4.8 times more Vitamin B6 and 109.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 1 lb of Oatmeal Reduced-calorie Bread contains 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B5, 4.6 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Tomato Paste have insufficient amounts of Vitamin B12
• 1 pound of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Tomato Paste vs Oatmeal Reduced-calorie Bread:

• 1 pound of Tomato Paste has 3.7 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium and 8.2 times more Potassium than Oatmeal Reduced-calorie Bread.
• While 1 lb of Oatmeal Reduced-calorie Bread contains 3.2 times more Calcium, 1.8 times more Manganese, 4.3 times more Selenium, 6.6 times more Sodium and 1.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Oatmeal Reduced-calorie Bread contain similar levels of Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oatmeal Reduced-calorie Bread contains 2.6 times more Energy, 7.4 times more Fat, 9 times more Omega 3, 8.5 times more Omega 6, 2.3 times more Carbohydrate and 1.8 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6