Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	1.27% 37kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	12% 2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	6.9% 5g	11% 8.04g	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	4.75% 3.44g	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	% 2.23g	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	10% 3.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	22.4% 12.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	42.3% 6.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	9.5% 0.12mg	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	39.3% 157μg	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% 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	7.84% 1.18mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	4.8% 48mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	33% 0.76mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	56.7% 31μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.4% 51.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Bread, white, commercially prepared (includes soft bread crumbs) per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C, 3.8 times more Vitamin E and 12 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 11.6 times more Vitamin B1, 6.9 times more Vitamin B2, 6.7 times more Vitamin B3, 4.7 times more Vitamin B5, 5.1 times more Vitamin B6 and 22.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Bread, white, commercially prepared (includes soft bread crumbs):

• 5 ounces of Stewed Canned Tomatoes have 1.6 times more Potassium and 2.5 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 4.2 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 9.1 times more Manganese, 4.9 times more Phosphorus, 36.7 times more Selenium, 2.2 times more Sodium and 4.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Bread, white, commercially prepared (includes soft bread crumbs) contain similar levels of Copper per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 10.2 times more Energy, 17.5 times more Fat, 26.8 times more Saturated Fat, 55.3 times more Omega 3, 19.3 times more Omega 6, 8 times more Carbohydrate, 1.6 times more Sugars, 1.3 times more Fructose, 2.7 times more Fiber and 9.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein