Comparing Nutrients in 5 ounces Tomato Paste VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Italian Bread	15%	10%	75%

Macro Nutrients

	Tomato Paste	Italian Bread	Recommended Dietary Allowance
Energy	4% 116kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	4% 3.87g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	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	1.27% 0.22g	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	20.6% 27g	52.5% 68g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	11% 6.12g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Italian Bread	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	68.7% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	40.2% 6.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Italian Bread	Recommended Dietary Allowance
Calcium	5.1% 51mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	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	53% 4.22mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	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	17% 118mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	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	5.58% 83.6mg	58.4% 876mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.44% 53.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Italian Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste 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 Paste vs Italian Bread:

• 5 ounces of Tomato Paste have more Vitamin A, 2.1 times more Vitamin B6, more Vitamin C, 14.8 times more Vitamin E and 3.8 times more Vitamin K than Italian Bread.
• While 5 oz of Italian Bread contain 9.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.6 times more Vitamin B5 and 8.5 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Italian Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Italian Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Paste have 3 times more Copper, 1.6 times more Magnesium and 8.2 times more Potassium than Italian Bread.
• While 5 oz of Italian Bread contain 2.9 times more Calcium, 1.6 times more Manganese, 3.2 times more Selenium, 10.5 times more Sodium and 1.3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Italian Bread contain similar levels of Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.6 times more Sugars, 6.3 times more Fructose and 2 times more Fiber than Italian Bread.
• While 5 oz of Italian Bread contain 3.2 times more Energy, 5.8 times more Fat, 19.4 times more Omega 3, 7.7 times more Omega 6, 2.5 times more Carbohydrate and 2.2 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6