Comparing Nutrients in 500 calories Bread, white, commercially prepared (includes soft bread crumbs) VS Stewed Canned Tomatoes

Weight per 500 calories

• Bread, white, commercially prepared (includes soft bread crumbs): 188g
• Stewed Canned Tomatoes: 1923g

Bread, white, commercially prepared (includes soft bread crumbs) have 10.2 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.

Discover which food has more nutrients per 500 calories - Bread, white, commercially prepared (includes soft bread crumbs) or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.45% 6.26g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	19.5% 0.31g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	15.8% 2.68g	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	71.5% 93g	92% 119g	130g per day for Men 19-50 years
Sugars	14.7% 10.7g	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	6.3% 4.57g	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	% 2.95g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	13.4% 5.08g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	83.5% 1mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 9mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	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	52% 209μg	24% 96μg	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% 0mg	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	2.76% 0.41mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.31% 0.38μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared (includes soft bread crumbs)	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	27% 271mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	2.3% 92μg	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	85% 6.8mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.2mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	44% 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	26.3% 184mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	75% 41.4μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	61.4% 921mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	47.6% 1760g	3700g per day for Men 19-50 years

Bread, White, Commercially Prepared (includes Soft Bread Crumbs) VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bread, white, commercially prepared (includes soft bread crumbs) or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Bread, white, commercially prepared (includes soft bread crumbs) vs Stewed Canned Tomatoes:

• 500 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 2.2 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C, 38.6 times more Vitamin E and 122.8 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Stewed Canned Tomatoes:

• 500 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 3.6 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Calcium, 11.3 times more Copper, 3.8 times more Iron, 5.3 times more Magnesium, 2.1 times more Phosphorus, 16.8 times more Potassium, 4.6 times more Sodium, 2.4 times more Zinc and 25.7 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Stewed Canned Tomatoes contain similar levels of Manganese per 500 calories.
• 500 calories of Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bread, white, commercially prepared (includes soft bread crumbs) have 5.4 times more Omega 3 and 1.9 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 6.4 times more Sugars, 7.9 times more Fructose and 3.8 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Stewed Canned Tomatoes offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6