Comparing Nutrients in 5 ounces Toasted Multi-grain Bread VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Toasted Multi-grain Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	14% 408kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	19.8% 0.32g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	51.4% 66.8g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.2% 11.5g	NA	38g per day for Men 19-50 years
Protein	36.8% 20.6g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain 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	28.7% 0.34mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.23mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	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	25% 99μg	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	0.16% 0.14mg	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	3.78% 0.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	15.7% 157mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	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	48% 3.86mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	136% 3.1mg	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	50% 350mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	92% 50.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	24% 2.62mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	1.2% 44.6g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Multi-grain Bread versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Multi-grain Bread vs Canned Tomatoes with Green Chilies:

• 5 ounces of Toasted Multi-grain Bread have 7.1 times more Vitamin B1, 7.5 times more Vitamin B2, 6.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A and 62 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• 5 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Toasted Multi-grain Bread with Whole-grain as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toasted Multi-grain Bread vs Canned Tomatoes with Green Chilies:

• 5 ounces of Toasted Multi-grain Bread have 5.6 times more Calcium, 3.4 times more Copper, 10.5 times more Iron, 7.7 times more Magnesium, 16.7 times more Manganese, 17.6 times more Phosphorus, 2.3 times more Potassium, 89.5 times more Selenium and 14.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 3 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Canned Tomatoes with Green Chilies contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Multi-grain Bread have 19.2 times more Energy, 57.5 times more Fat, 86.2 times more Saturated Fat, 223 times more Omega 3, 62.5 times more Omega 6, 13 times more Carbohydrate and 21 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein