Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	1.27% 37kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	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	6.75% 8.77g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	4.8% 48mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	23.6% 1.9mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	4.05% 28.3mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	92% 50.7μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Toasted Multi-grain Bread:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A, 79 times more Vitamin C, 2.1 times more Vitamin E and 1.6 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5.3 times more Vitamin B1, 4.1 times more Vitamin B2, 6.2 times more Vitamin B3, 3.2 times more Vitamin B5, 16.8 times more Vitamin B6 and 14 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Toasted Multi-grain Bread:

• Stewed Canned Ripe Red Tomatoes have 2.9 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.3 times more Calcium, 2.7 times more Copper, 2 times more Iron, 7.1 times more Magnesium, 37.3 times more Manganese, 12.4 times more Phosphorus, 59.7 times more Selenium, 1.9 times more Sodium and 10.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Toasted Multi-grain Bread with Whole-grain have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toasted Multi-grain Bread with Whole-grain contains 11.1 times more Energy, 24.2 times more Fat, 36.5 times more Saturated Fat, 74.3 times more Omega 3, 24.5 times more Omega 6, 7.6 times more Carbohydrate, 2 times more Sugars, 1.4 times more Fructose, 8.1 times more Fiber and 16 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.