Comparing Nutrients in 5 ounces Tomato Powder VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Italian Bread	15%	10%	75%

Macro Nutrients

	Tomato Powder	Italian Bread	Recommended Dietary Allowance
Energy	14.8% 428kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	9.8% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	52.5% 68g	130g per day for Men 19-50 years
Sugars	86% 62.2g	9.17% 6.65g	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	NA	1.8% 1.3g	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	NA	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61.5% 23.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Italian Bread	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	68.7% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	40.2% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	11.3% 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	42.5% 170μg	36% 145μg	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	184% 165mg	0% 0mg	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	116% 17.4mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Italian Bread	Recommended Dietary Allowance
Calcium	23.5% 235mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	19% 0.17mg	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	80.8% 6.46mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	30.3% 0.7mg	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	59.7% 418mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	5.17% 176mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	1.44% 53.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Italian Bread per 5 oz

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

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

• 5 ounces of Tomato Powder have more Vitamin A, 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2 times more Vitamin B3, 10.1 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin C, 42.2 times more Vitamin E and 16.3 times more Vitamin K than Italian Bread.
• Both Tomato Powder and Italian Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Italian Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Tomato Powder as well as Italian Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Powder have 1.6 times more Calcium, 10.3 times more Copper, 1.3 times more Iron, 6.8 times more Magnesium, 4 times more Manganese, 3.1 times more Phosphorus, 15.5 times more Potassium and 2.2 times more Zinc than Italian Bread.
• While 5 oz of Italian Bread contain 3.2 times more Selenium and 4.6 times more Sodium than Tomato Powder.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 1.6 times more Carbohydrate, 9.4 times more Sugars, 7.9 times more Fiber and 1.4 times more Protein than Italian Bread.
• While 5 oz of Italian Bread contain 6.2 times more Fat, 19.4 times more Omega 3 and 6.9 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Italian Bread offer comparable quantities of Energy per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6