Comparing Nutrients in 5 ounces French Bread VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	French Bread	Tomato Paste	Recommended Dietary Allowance
Energy	13.3% 386kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	3.54% 3.43g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.1g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.5g	20.6% 27g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	24% 17.3g	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	1% 0.72g	11.4% 8.3g	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	% 0.57g	% 8.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	27.2% 15.2g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	French Bread	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.6% 0.61mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.7% 6.83mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	23.6% 0.31mg	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	43.6% 174μg	4.25% 17μg	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	34.5% 31mg	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% 0.3mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Tomato Paste	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	57.5% 0.52mg	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	69.3% 5.54mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	18.6% 0.43mg	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	21.3% 149mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	4.88% 166mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	73.7% 40.5μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	57% 853mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: French Bread VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of French Bread versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of French Bread vs Tomato Paste:

• 5 ounces of French Bread have 11.8 times more Vitamin B1, 2.8 times more Vitamin B2, 1.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 10.3 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain more Vitamin A, 2 times more Vitamin B6, more Vitamin C, 20.5 times more Vitamin E and 16.3 times more Vitamin K than French or Vienna Bread includes Sourdough.
• 5 ounces of French Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both French or Vienna Bread includes Sourdough as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for French Bread vs Tomato Paste:

• 5 ounces of French Bread have 1.4 times more Calcium, 1.3 times more Iron, 1.9 times more Manganese, 1.3 times more Phosphorus, 5.4 times more Selenium, 10.2 times more Sodium and 1.7 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.4 times more Copper, 1.3 times more Magnesium and 8.7 times more Potassium than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of French Bread have 3.3 times more Energy, 5.1 times more Fat, 9.1 times more Omega 3, 5.2 times more Omega 6, 2.7 times more Carbohydrate and 2.5 times more Protein than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.6 times more Sugars, 11.5 times more Fructose and 1.9 times more Fiber than French or Vienna Bread includes Sourdough.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6