Comparing Nutrients in 500 calories Toasted Multi-grain Bread VS Tomato Powder

Weight per 500 calories

• Toasted Multi-grain Bread: 174g
• Tomato Powder: 166g

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

Discover which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Tomato Powder?

Macros Ratio

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

Macro Nutrients

	Toasted Multi-grain Bread	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.23% 8g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	5.14% 1.65g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.15g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.8g	95% 124g	130g per day for Men 19-50 years
Sugars	16.6% 12g	100% 72.7g	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	6.4% 4.64g	NA	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37% 14g	72% 27.3g	38g per day for Men 19-50 years
Protein	45% 25.2g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.7% 7.63mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.63mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	58.2% 0.76mg	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	30.4% 122μg	49.7% 199μg	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	0.19% 0.17mg	215% 193mg	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	4.63% 0.69mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Tomato Powder	Recommended Dietary Allowance
Calcium	19.3% 193mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	228% 2.05mg	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	59% 4.72mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	35% 148mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	140% 3.23mg	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	61.3% 429mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	12.8% 434mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	1.48% 54.6g	0.14% 5.07g	3700g per day for Men 19-50 years

Toasted Multi-grain Bread VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Multi-grain Bread or Tomato Powder?

Lets compare vitamin content per 500 calories of Toasted Multi-grain Bread vs Tomato Powder:

• 500 kcal of Tomato Powder contain 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 with Whole-grain.
• 500 calories of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Toasted Multi-grain Bread with Whole-grain as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Multi-grain Bread vs Tomato Powder:

• 500 calories of Toasted Multi-grain Bread have 7.1 times more Selenium and 3.2 times more Sodium than Tomato Powder.
• While 500 kcal of Tomato Powder contain 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 with Whole-grain.
• Both Toasted Multi-grain Bread and Tomato Powder contain similar levels of Manganese, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Multi-grain Bread have 33.4 times more Omega 3 and 11.1 times more Omega 6 than Tomato Powder.
• While 500 kcal of Tomato Powder contain 1.5 times more Carbohydrate, 6 times more Sugars and 1.9 times more Fiber than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Tomato Powder offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6