Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Stewed Canned Tomatoes	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	4.07% 118kcal	48.3% 1402kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	237% 3.8g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	42% 7.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	171% 223g	130g per day for Men 19-50 years
Sugars	22% 16g	61.4% 44.5g	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	11.8% 8.53g	8.7% 6.3g	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	% 7.4g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.54g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	58.7% 33g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	31.4% 0.41mg	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	5.67% 22.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	40% 36mg	NA	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	15.4% 154mg	27.2% 272mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	37.3% 0.34mg	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	75.4% 6.03mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	100% 2.3mg	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	13% 91mg	50% 349mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	67% 1002mg	154% 2313mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11.2% 415g	3.97% 147g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 3.9 times more Vitamin B1, 9.1 times more Vitamin B2, 2 times more Vitamin B3 and 5.3 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 1 pound of Stewed Canned Tomatoes has 1.5 times more Copper, 1.8 times more Iron, 1.7 times more Potassium and 2.8 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 1.8 times more Calcium, 2.6 times more Magnesium, 8.6 times more Manganese, 3.9 times more Phosphorus, 2.3 times more Sodium and 3.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 1.4 times more Fructose than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 1 lb of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contains 11.9 times more Energy, 49.2 times more Fat, 278.3 times more Omega 3, 21.2 times more Omega 6, 7.9 times more Carbohydrate, 2.8 times more Sugars, 4.9 times more Fiber and 8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein