Comparing Nutrients in 500 calories Tomato Paste VS Bread

Weight per 500 calories

• Tomato Paste: 610g
• Bread: 183g

Wheat Bread has 3.3 times more energy per unit of mass than Canned Tomato Paste, which is high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Bread?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Bread	16%	15%	69%

Macro Nutrients

	Tomato Paste	Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	8.52% 8.27g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	15.5% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	66.7% 86.8g	130g per day for Men 19-50 years
Sugars	102% 74.3g	14.4% 10.5g	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	49.2% 35.7g	5.86% 4.25g	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	% 35g	% 3.03g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	47% 26.3g	34.8% 19.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Bread	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	15.6% 0.2mg	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	18.3% 73μg	38.8% 155μg	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	148% 134mg	0.41% 0.36mg	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	175% 26.2mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	7.45% 8.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Bread	Recommended Dietary Allowance
Calcium	22% 220mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	30% 0.27mg	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	227% 18mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	81.4% 1.87mg	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	72.3% 506mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	7.57% 257mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	57.5% 863mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	12% 448g	1.74% 64.3g	3700g per day for Men 19-50 years

Tomato Paste VS Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Bread?

Lets compare vitamin content per 500 calories of Tomato Paste vs Bread:

• 500 calories of Tomato Paste have more Vitamin A, 2 times more Vitamin B2, 1.8 times more Vitamin B3, 6.5 times more Vitamin B6, 365.9 times more Vitamin C, 75.6 times more Vitamin E and 7.8 times more Vitamin K than Bread.
• While 500 kcal of Wheat Bread contain 2.1 times more Vitamin B1, 1.7 times more Vitamin B5 and 2.1 times more Vitamin B9 than Canned Tomato Paste.
• 500 calories of Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Bread:

• 500 calories of Tomato Paste have 8.2 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 2.1 times more Phosphorus, 24 times more Potassium, 2 times more Zinc and 7 times more Water than Bread.
• While 500 kcal of Wheat Bread contain 1.6 times more Selenium and 2.4 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Bread contain similar levels of Calcium and Manganese per 500 calories.
• 500 calories of Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.3 times more Carbohydrate, 7.1 times more Sugars, 8.4 times more Fructose, 3.4 times more Fiber and 1.4 times more Protein than Bread.
• While 500 kcal of Wheat Bread contain 6.9 times more Omega 3 and 2.9 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6