Comparing Nutrients in 300 calories Bread VS Stewed Canned Tomatoes

Weight per 300 calories

• Bread: 110g
• Stewed Canned Tomatoes: 1154g

Bread has 10.5 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.

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

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.76g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	9.33% 1.6g	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	40% 52g	55% 71.4g	130g per day for Men 19-50 years
Sugars	8.65% 6.27g	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	3.5% 2.55g	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	% 1.8g	% 19g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.23g	g per day for Men 19-50 years
Fiber	11.5% 4.38g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	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	37.5% 0.45mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.2% 0.28mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.35% 0.12mg	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	23.3% 93μg	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	0.24% 0.22mg	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	1.4% 0.21mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	13.7% 137mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	49.3% 3.94mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	49% 1.12mg	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	20% 141mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	4.54% 154mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	57.3% 31.5μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	34.5% 518mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	28.5% 1056g	3700g per day for Men 19-50 years

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

• Wheat Bread has 1.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 416.3 times more Vitamin C, 46 times more Vitamin E and 5.2 times more Vitamin K than Wheat Bread.
• Both Wheat Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
• Both Wheat 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 Bread vs Stewed Canned Tomatoes:

• Wheat Bread has 1.7 times more Manganese and 4.6 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.9 times more Calcium, 8 times more Copper, 3.9 times more Iron, 3.1 times more Magnesium, 1.6 times more Phosphorus, 15.5 times more Potassium, 4.9 times more Sodium, 1.7 times more Zinc and 27.4 times more Water than Wheat Bread.

Comparison of macro-nutrients per 300 calories:

• Wheat Bread has 2.3 times more Fat, 5.1 times more Omega 3 and 1.9 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 6.5 times more Sugars, 8.5 times more Fructose and 2.6 times more Fiber than Wheat Bread.
• Both Wheat Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy and Protein per 300 kcal.
• Both Wheat Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.