Comparing Nutrients in 500 calories Rye Reduced-calorie Bread VS Stewed Canned Tomatoes

Weight per 500 calories

• Rye Reduced-calorie Bread: 246g
• Stewed Canned Tomatoes: 1923g

Rye Reduced-calorie Bread has 7.8 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 500 calories - Rye Reduced-calorie Bread or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Rye Reduced-calorie Bread	16%	12%	72%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rye Reduced-calorie Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	6.3% 0.1g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	92% 119g	130g per day for Men 19-50 years
Sugars	7.78% 5.64g	93% 67.7g	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	NA	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	77.8% 29.6g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	40% 22.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Rye Reduced-calorie Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.3% 0.9mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.5% 0.59mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.22mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	25% 0.33mg	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	35.7% 143μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.1% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	169% 152mg	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	4.6% 0.69mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.23% 1.48μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Reduced-calorie Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	18.7% 187mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	239% 2.15mg	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	95% 7.64mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	48.5% 1.1mg	49.3% 1.13mg	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	27.4% 192mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	7.1% 241mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	84.2% 1264mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	3.06% 113g	47.6% 1760g	3700g per day for Men 19-50 years

Rye Reduced-calorie Bread VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rye Reduced-calorie Bread or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Rye Reduced-calorie Bread vs Stewed Canned Tomatoes:

• 500 calories of Rye Reduced-calorie Bread have 1.5 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.2 times more Vitamin B3, 3 times more Vitamin B5, 1.7 times more Vitamin B6, 154.2 times more Vitamin C, 23.1 times more Vitamin E and 31.2 times more Vitamin K than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Rye Reduced-calorie Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rye Reduced-calorie Bread vs Stewed Canned Tomatoes:

• 500 calories of Rye Reduced-calorie Bread have 6 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 3.5 times more Calcium, 6.6 times more Copper, 3.3 times more Iron, 4.3 times more Magnesium, 2 times more Phosphorus, 16.5 times more Potassium, 3.4 times more Sodium, 2 times more Zinc and 15.5 times more Water than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Stewed Canned Tomatoes contain similar levels of Manganese per 500 calories.
• 500 calories of Rye Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rye Reduced-calorie Bread have 1.2 times more Omega 6, 1.5 times more Fiber and 1.3 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 12 times more Sugars than Rye Reduced-calorie Bread.
• Both Rye Reduced-calorie Bread and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Rye Reduced-calorie Bread as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 500 calories.