Comparing Nutrients in 1 pound Tomato Paste VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Tomato Paste	Toasted Rye Bread	Recommended Dietary Allowance
Energy	13% 372kcal	44.4% 1288kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	21.7% 3.7g	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	185% 241g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	26.5% 19g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	35% 19.6g	76% 42.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Toasted Rye 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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	26% 0.34mg	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	117% 467μg	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	110% 99mg	1% 0.91mg	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	130% 19.5mg	11% 1.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	16.3% 163mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	103% 0.93mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	178% 4.1mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	9% 333g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Toasted Rye Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Paste vs Toasted Rye Bread:

• 1 pound of Tomato Paste has more Vitamin A, 2.9 times more Vitamin B6, 109.5 times more Vitamin C, 11.6 times more Vitamin E and 8.8 times more Vitamin K than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 6.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B5 and 8.6 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Toasted Rye Bread provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Toasted Rye Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Toasted Rye Bread:

• 1 pound of Tomato Paste has 1.8 times more Copper and 5.5 times more Potassium than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 2.2 times more Calcium, 3 times more Manganese, 1.7 times more Phosphorus, 6.4 times more Selenium, 11.3 times more Sodium and 2 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Toasted Rye Bread contain similar levels of Iron and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 2.9 times more Sugars than Toasted Rye Bread.
• While 1 lb of Toasted Rye Bread contains 3.5 times more Energy, 7.7 times more Fat, 6.9 times more Saturated Fat, 9.4 times more Omega 3, 5.3 times more Omega 6, 2.8 times more Carbohydrate, 1.6 times more Fiber and 2.2 times more Protein than Canned Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6