Comparing Nutrients in 300 calories Whole Wheat French Bread VS Stewed Canned Tomatoes

Weight per 300 calories

• Whole Wheat French Bread: 126g
• Stewed Canned Tomatoes: 1154g

Whole Wheat French Bread has 9.2 times more energy per 100g than Stewed Canned Tomatoes. It has above average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Whole Wheat French Bread or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Whole Wheat French Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.4% 61.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	NA	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	NA	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	14% 5.27g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.66mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	30% 121μg	14.4% 57.7μg	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	101% 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	2.5% 0.38mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.73% 0.88μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.27% 52.7mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	11.8% 0.94mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	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	28.5% 200mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	6% 205mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	71.7% 39.4μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	31.4% 471mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	13.2% 1.46mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	1.35% 50g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Wheat French Bread vs Stewed Canned Tomatoes:

• Whole Wheat French or Vienna Bread has 1.2 times more Vitamin B1 and 2.1 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, more Vitamin C, 25.4 times more Vitamin E and 31.5 times more Vitamin K than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B6 per 300 kcal.
• Both Whole Wheat French or Vienna Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Wheat French Bread vs Stewed Canned Tomatoes:

• Whole Wheat French or Vienna Bread has 5.7 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7.4 times more Calcium, 5.5 times more Copper, 16.3 times more Iron, 2.1 times more Magnesium, 11.7 times more Potassium, 5.4 times more Sodium, 1.3 times more Zinc and 21.1 times more Water than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stewed Canned Ripe Red Tomatoes contain 1.3 times more Omega 6, more Sugars and 2.2 times more Fiber than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Whole Wheat French or Vienna Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.