Comparing Nutrients in 5 ounces Tomato Powder VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomato Powder	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	14.8% 428kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	15% 2.57g	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	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	86% 62.2g	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61.5% 23.4g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Toasted Multi-grain 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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	31% 0.41mg	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	25% 99μg	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	0.16% 0.14mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	23.5% 235mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	48.4% 0.44mg	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	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	136% 3.1mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	92% 50.7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	1.2% 44.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Toasted Multi-grain Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Powder vs Toasted Multi-grain Bread:

• 5 ounces of Tomato Powder have more Vitamin A, 3.8 times more Vitamin B1, 5.4 times more Vitamin B2, 2.1 times more Vitamin B3, 10.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, 1167 times more Vitamin C, 30.6 times more Vitamin E and 32.5 times more Vitamin K than Toasted Multi-grain Bread.
• 5 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Tomato Powder as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Toasted Multi-grain Bread:

• 5 ounces of Tomato Powder have 1.5 times more Calcium, 4 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium and 7.7 times more Potassium than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 6.8 times more Selenium and 3.1 times more Sodium than Tomato Powder.
• Both Tomato Powder and Toasted Multi-grain Bread contain similar levels of Manganese, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 1.6 times more Carbohydrate, 6.3 times more Sugars and 2 times more Fiber than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 10.5 times more Fat, 15.3 times more Saturated Fat, 31.9 times more Omega 3 and 10.6 times more Omega 6 than Tomato Powder.
• Both Tomato Powder and Toasted Multi-grain Bread offer comparable quantities of Energy and Protein per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6