Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	1.27% 37kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	12% 2.05g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.043g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Commercial Whole-wheat 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	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	23.4% 0.3mg	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	15% 59.5μg	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	4.8% 48mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	35.8% 0.32mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	134% 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	43% 301mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	66.2% 36.4μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.5% 55.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Commercial Whole-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Commercial Whole-wheat Bread:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 8.6 times more Vitamin B1, 4.8 times more Vitamin B2, 6.2 times more Vitamin B3, 5.7 times more Vitamin B5, 12.6 times more Vitamin B6, 8.4 times more Vitamin B9, 3.2 times more Vitamin E and 3.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Commercial Whole-wheat Bread:

• 5 ounces of Stewed Canned Tomatoes have 2.3 times more Water than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 4.7 times more Calcium, 2 times more Copper, 1.9 times more Iron, 6.3 times more Magnesium, 36.8 times more Manganese, 10.6 times more Phosphorus, 42.8 times more Selenium, 2.1 times more Sodium and 10.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Commercial Whole-wheat Bread contain similar levels of Potassium 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 Commercially Prepared Whole-wheat Bread contain 9.7 times more Energy, 18.4 times more Fat, 27.8 times more Saturated Fat, 46.3 times more Omega 3, 19.5 times more Omega 6, 6.9 times more Carbohydrate, 6 times more Fiber and 13.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Commercial Whole-wheat Bread offer comparable quantities of Sugars and Fructose per five ounces.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein