Comparing Nutrients in 300 calories Plain Chapati Bread VS Stewed Canned Tomatoes

Weight per 300 calories

• Plain Chapati Bread: 101g
• Stewed Canned Tomatoes: 1154g

Plain Chapati Bread has 11.4 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Plain Chapati Bread or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Plain Chapati Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	55% 71.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	56% 40.6g	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	0.75% 0.55g	30% 21.7g	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	% 0.25g	% 19g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 0.23g	g per day for Men 19-50 years
Fiber	13% 4.95g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15% 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	15.4% 61.6μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.93% 0.89mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.4% 94mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	144% 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	38% 3.04mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	29.6% 0.68mg	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	26.6% 186mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	99% 54.2μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	28.5% 1056g	3700g per day for Men 19-50 years

Plain Chapati Bread VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plain Chapati Bread or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Plain Chapati Bread vs Stewed Canned Tomatoes:

• 300 calories of Plain Chapati Bread have 1.4 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2 times more Vitamin B2, 2.2 times more Vitamin B5 and 10.8 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Stewed Canned Tomatoes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 300 calories.
• 300 calories of Plain Chapati Bread have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Plain Chapati Bread vs Stewed Canned Tomatoes:

• 300 calories of Plain Chapati Bread have 1.9 times more Manganese and 7.8 times more Selenium than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 4.2 times more Calcium, 5.1 times more Copper, 5 times more Iron, 2.2 times more Magnesium, 8.9 times more Potassium, 6.2 times more Sodium and 31.7 times more Water than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Stewed Canned Tomatoes contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plain Chapati Bread have 3.4 times more Fat, 6.6 times more Saturated Fat and 3.9 times more Omega 3 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Carbohydrate, 14.8 times more Sugars, 39.8 times more Fructose and 2.3 times more Fiber than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Stewed Canned Tomatoes offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6