Comparing Nutrients in 5 ounces Italian Bread VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Italian Bread	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.96% 0.16g	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	5.8% 7.53g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	6.96% 5.05g	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	3.27% 2.37g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.099g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	24% 13.5g	3.04% 1.7g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	8.78% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	10.7% 0.14mg	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	3.2% 12.8μg	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	11% 9.92mg	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	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	15% 149mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.24% 49.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	6.96% 0.16mg	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	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	44.8% 672mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Tomato Sauce with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Italian Bread vs Tomato Sauce with Salt:

• 5 ounces of Italian Bread have 24.3 times more Vitamin B1, 4.9 times more Vitamin B2, 4.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 11.3 times more Vitamin B9 than Tomato Sauce with Salt.
• While 5 oz of Canned Tomato Sauce with Salt contain more Vitamin A, more Vitamin C and 5 times more Vitamin E than Italian Bread.
• Both Italian Bread and Tomato Sauce with Salt provide similar amounts of 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 Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Italian Bread vs Tomato Sauce with Salt:

• 5 ounces of Italian Bread have 7.5 times more Calcium, 3.6 times more Iron, 1.7 times more Magnesium, 4.3 times more Manganese, 3.5 times more Phosphorus, 28.7 times more Selenium, 1.3 times more Sodium and 3.6 times more Zinc than Tomato Sauce with Salt.
• While 5 oz of Canned Tomato Sauce with Salt contain 2.4 times more Potassium and 2.4 times more Water than Italian Bread.
• Both Italian Bread and Tomato Sauce with Salt contain similar levels of Copper per five ounces.
• 5 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Italian Bread have 10.8 times more Energy, 9.1 times more Fat, 27.2 times more Omega 3, 10.2 times more Omega 6, 9.1 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 7.9 times more Protein than Tomato Sauce with Salt.
• While 5 oz of Canned Tomato Sauce with Salt contain 1.8 times more Fructose than Italian Bread.
• 5 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6