Comparing Nutrients in 5 ounces Garlic bread, frozen VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Garlic bread, frozen	Tomato Puree	Recommended Dietary Allowance
Energy	17% 496kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	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	45.5% 59g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	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	1.2% 0.88g	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	% 0.6g	% 3.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	21% 12g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Tomato Puree	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	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	66% 264μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	16.7% 15mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.13% 12.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Tomato Puree	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	54% 4.32mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	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	17.6% 123mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Garlic bread, frozen 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 Garlic bread, frozen vs Tomato Puree:

• 5 ounces of Garlic bread, frozen have 18.5 times more Vitamin B1, 2.3 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5, 16.9 times more Vitamin B9, more Vitamin B12 and 8.7 times more Vitamin K than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2 times more Vitamin A, 1.5 times more Vitamin B6, 53 times more Vitamin C and 1.7 times more Vitamin E than Garlic bread, frozen.
• 5 ounces of Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• Both Garlic bread, frozen as well as Canned Tomato Puree have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Garlic bread, frozen vs Tomato Puree:

• 5 ounces of Garlic bread, frozen have 1.5 times more Calcium, 1.7 times more Iron, 2.6 times more Manganese, 2.2 times more Phosphorus, 23.7 times more Selenium, 19.4 times more Sodium and 2.4 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2.7 times more Copper, 4.3 times more Potassium and 2.8 times more Water than Garlic bread, frozen.
• Both Garlic bread, frozen 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 Garlic bread, frozen have 9.2 times more Energy, 79.1 times more Fat, 182.1 times more Saturated Fat, 9.5 times more Omega 3, 65.6 times more Omega 6, 4.6 times more Carbohydrate, 1.3 times more Fiber and 5.1 times more Protein than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 1.3 times more Sugars and 3.8 times more Fructose than Garlic bread, frozen.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6