Comparing Nutrients in 300 calories Tomato Powder VS Toasted Multi-grain Bread

Weight per 300 calories

• Tomato Powder: 99g
• Toasted Multi-grain Bread: 104g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tomato Powder or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomato Powder	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	4.94% 4.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	37.7% 49g	130g per day for Men 19-50 years
Sugars	60% 43.6g	9.97% 7.23g	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	3.84% 2.8g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43% 16.4g	22.2% 8.44g	38g per day for Men 19-50 years
Protein	23% 13g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	95% 856μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.76mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	28.6% 4.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.7% 3.74mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	23% 0.3mg	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% 119μg	18.2% 73μg	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	129% 116mg	0.12% 0.1mg	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	81% 12mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.5μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	16.5% 165mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	35.5% 0.32mg	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	56.6% 4.53mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	21% 88.5mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	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	42% 293mg	36.8% 257mg	700mg per day for Men 19-50 years
Potassium	56.3% 1914mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	28.8% 431mg	1500mg per day for Men 19-50 years
Zinc	15.4% 1.7mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.082% 3.04g	0.89% 32.8g	3700g per day for Men 19-50 years

Tomato Powder VS Toasted Multi-grain Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Powder or Toasted Multi-grain Bread?

Lets compare vitamin content per 300 calories of Tomato Powder vs Toasted Multi-grain Bread:

• 300 calories of Tomato Powder have more Vitamin A, 3.6 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 9.8 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, 1112.9 times more Vitamin C, 29.2 times more Vitamin E and 31 times more Vitamin K than Toasted Multi-grain Bread.
• 300 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Tomato Powder as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Powder vs Toasted Multi-grain Bread:

• 300 calories of Tomato Powder have 1.4 times more Calcium, 3.9 times more Copper, 1.6 times more Iron, 2 times more Magnesium and 7.4 times more Potassium than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 7.1 times more Selenium and 3.2 times more Sodium than Tomato Powder.
• Both Tomato Powder and Toasted Multi-grain Bread contain similar levels of Manganese, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Powder have 1.5 times more Carbohydrate, 6 times more Sugars and 1.9 times more Fiber than Toasted Multi-grain Bread.
• While 300 kcal of Toasted Multi-grain Bread with Whole-grain contain 33.4 times more Omega 3 and 11.1 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Toasted Multi-grain Bread offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6