Comparing Nutrients in 5 ounces Italian Bread VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Italian Bread	Tomato Puree	Recommended Dietary Allowance
Energy	12.7% 367kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.5% 68g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	9.44% 6.85g	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	1.8% 1.3g	4.65% 3.37g	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	% 0.79g	% 3.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	24% 13.5g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	13.7% 0.18mg	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	36% 145μg	3.9% 15.6μg	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	16.7% 15mg	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	2.74% 0.41mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Tomato Puree	Recommended Dietary Allowance
Calcium	15% 149mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	45.2% 0.41mg	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	61% 4.9mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	10.4% 0.24mg	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	19.2% 135mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Tomato Puree per 5 oz

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

Lets compare vitamin content per 5 ounces of Italian Bread vs Tomato Puree:

• 5 ounces of Italian Bread have 23.3 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3 and 9.3 times more Vitamin B9 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain more Vitamin A, more Vitamin C and 6.8 times more Vitamin E than Italian Bread.
• Both Italian Bread and Tomato Puree provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per five ounces.
• 5 ounces of Italian Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Italian Bread as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Italian Bread vs Tomato Puree:

• 5 ounces of Italian Bread have 5.8 times more Calcium, 1.9 times more Iron, 2.9 times more Manganese, 2.4 times more Phosphorus, 24.6 times more Selenium, 22.1 times more Sodium and 2.2 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.4 times more Copper, 3.5 times more Potassium and 2.3 times more Water than Italian Bread.
• Both Italian Bread and Tomato Puree contain similar levels of Magnesium per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Italian Bread have 6.8 times more Energy, 13 times more Fat, 34 times more Omega 3, 14.3 times more Omega 6, 5.4 times more Carbohydrate and 5.8 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.6 times more Fructose than Italian Bread.
• Both Italian Bread and Tomato Puree offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6