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

Weight per 500 calories

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

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

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

Vitamins

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

Minerals

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

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

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

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

• 500 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.
• 500 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 500 calories.

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

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6