Comparing Nutrients in 500 calories Dried Breadnuts VS Tomato Puree

Weight per 500 calories

• Dried Breadnuts: 136g
• Tomato Puree: 1316g

Dried Breadnuts have 9.7 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Dried Breadnuts or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Dried Breadnuts	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.36% 2.3g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	1.93% 0.62g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	5.53% 0.94g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	87.7% 63.6g	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	NA	43% 31.3g	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	% 32.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	53.4% 20.3g	65.8% 25g	38g per day for Men 19-50 years
Protein	21% 11.7g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.67% 15μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.2% 2.56mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.8% 0.93mg	128% 1.66mg	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	38.5% 154μg	36% 145μg	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	70.5% 63.5mg	155% 139mg	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	NA	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Tomato Puree	Recommended Dietary Allowance
Calcium	13% 128mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	372% 3.34mg	420% 3.78mg	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	78.3% 6.27mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	37.3% 157mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	97% 2.22mg	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	34.6% 243mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	4.8% 72.2mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	23.7% 2.6mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.24% 8.86g	31.3% 1156g	3700g per day for Men 19-50 years

Dried Breadnuts VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Breadnuts or Tomato Puree?

Lets compare vitamin content per 500 calories of Dried Breadnuts vs Tomato Puree:

• 500 kcal of Canned Tomato Puree contain 22.8 times more Vitamin A, 8 times more Vitamin B1, 5.5 times more Vitamin B2, 6.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.2 times more Vitamin C than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Tomato Puree provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Dried Breadnuts have insufficient amounts of Vitamin A and Vitamin B1
• Both Dried Breadnut Tree Seeds as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Breadnuts vs Tomato Puree:

• 500 kcal of Canned Tomato Puree contain 1.8 times more Calcium, 3.7 times more Iron, 1.9 times more Magnesium, 5.4 times more Manganese, 2.2 times more Phosphorus, 2.1 times more Potassium, 3.6 times more Selenium, 5.1 times more Sodium, 1.8 times more Zinc and 130.6 times more Water than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Tomato Puree contain similar levels of Copper per 500 calories.
• 500 calories of Dried Breadnuts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Breadnuts have 5.4 times more Omega 3 than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 1.8 times more Protein than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Tomato Puree offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Dried Breadnut Tree Seeds as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in 500 calories.