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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomato Paste	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	4% 116kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	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	1.27% 0.22g	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	20.6% 27g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	% 2.6g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	11% 6.12g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Toasted Multi-grain 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	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	5.1% 51mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	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	53% 4.22mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	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	17% 118mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	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	5.58% 83.6mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.2% 44.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomato Paste 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 Paste vs Toasted Multi-grain Bread:

• 5 ounces of Tomato Paste have more Vitamin A, 219 times more Vitamin C, 10.8 times more Vitamin E and 7.6 times more Vitamin K than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 4.1 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.8 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Toasted Multi-grain Bread provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste 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 Paste vs Toasted Multi-grain Bread:

• 5 ounces of Tomato Paste have 4.1 times more Potassium than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 3.1 times more Calcium, 2 times more Magnesium, 7.3 times more Manganese, 3 times more Phosphorus, 6.8 times more Selenium, 7 times more Sodium and 2.9 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Toasted Multi-grain Bread contain similar levels of Copper and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.8 times more Sugars and 2.2 times more Fructose than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 3.5 times more Energy, 9.8 times more Fat, 9.5 times more Saturated Fat, 31.9 times more Omega 3, 11.9 times more Omega 6, 2.5 times more Carbohydrate, 2 times more Fiber and 3.4 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6