Comparing Nutrients in 300 calories White Reduced-calorie Bread VS Stewed Canned Tomatoes

Weight per 300 calories

• White Reduced-calorie Bread: 145g
• Stewed Canned Tomatoes: 1154g

White Reduced-calorie Bread has 8 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.

Discover which food has more nutrients per 300 calories - White Reduced-calorie Bread or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	White Reduced-calorie Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.74% 3.62g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.54% 0.041g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4.53% 0.77g	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	49.4% 64.2g	55% 71.4g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	37% 14g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	White Reduced-calorie 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	49.5% 0.59mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	34.4% 138μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17% 0.41μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.81% 0.72mg	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	1.84% 0.28mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.72% 0.87μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	13.6% 136mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	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	57.8% 4.62mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	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	25% 175mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	57% 31.4μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	1.7% 62g	28.5% 1056g	3700g per day for Men 19-50 years

White Reduced-calorie Bread VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - White Reduced-calorie Bread or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of White Reduced-calorie Bread vs Stewed Canned Tomatoes:

• 300 calories of White Reduced-calorie Bread have 2.4 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 3.2 times more Vitamin B6, 125.8 times more Vitamin C, 34.8 times more Vitamin E and 31.8 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for White Reduced-calorie Bread vs Stewed Canned Tomatoes:

• 300 calories of White Reduced-calorie Bread have 4.5 times more Selenium than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.9 times more Calcium, 2.7 times more Copper, 3.3 times more Iron, 4.2 times more Magnesium, 1.3 times more Phosphorus, 21.7 times more Potassium, 3.7 times more Sodium and 17 times more Water than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Stewed Canned Tomatoes contain similar levels of Manganese and Zinc per 300 calories.
• 300 calories of White Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of White Reduced-calorie Bread have 1.2 times more Fiber and 1.2 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 5.9 times more Sugars than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both White Reduced-calorie Bread as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.