Comparing Nutrients in 5 ounces Italian Bread VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Italian Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	12.7% 367kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.87g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	0.24% 0.041g	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	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.7% 0.82mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.2% 6.43mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	11.2% 0.15mg	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	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	15% 149mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	14% 0.13mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	44.3% 24.4μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	58.4% 876mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Italian Bread vs Canned Tomatoes with Green Chilies:

• Italian Bread has 17.1 times more Vitamin B1, 16.9 times more Vitamin B2, 7.1 times more Vitamin B3, 2.5 times more Vitamin B5 and 11.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and more Vitamin C than Italian Bread.
• Both Italian Bread and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin B6 per 5 oz.
• Both Italian Bread as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Italian Bread vs Canned Tomatoes with Green Chilies:

• Italian Bread has 5.3 times more Calcium, 1.3 times more Copper, 13.3 times more Iron, 2.4 times more Magnesium, 3.7 times more Manganese, 6.8 times more Phosphorus, 43 times more Selenium, 1.5 times more Sodium and 6.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.5 times more Water than Italian Bread.
• Both Italian Bread and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Italian Bread has 17.3 times more Energy, 34.1 times more Fat, 49.5 times more Saturated Fat, 136 times more Omega 3, 40.4 times more Omega 6, 13.3 times more Carbohydrate and 13.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Italian Bread as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.