Comparing Nutrients in 7 ounces Italian Bread VS Tomato Paste

Macros Ratio

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

Macro Nutrients

	Italian Bread	Tomato Paste	Recommended Dietary Allowance
Energy	17.7% 514kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	29% 37.5g	130g per day for Men 19-50 years
Sugars	13% 9.3g	33.3% 24g	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	2.55% 1.85g	16% 11.6g	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	% 1.1g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	11% 4.17g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	33.6% 19g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	33% 0.43mg	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	50.6% 202μg	5.95% 24μg	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	0% 0mg	48.3% 43.5mg	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	3.84% 0.58mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Tomato Paste	Recommended Dietary Allowance
Calcium	21% 208mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	80.5% 0.72mg	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	85.6% 6.85mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	26% 0.6mg	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	27% 189mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	81.8% 1226mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2% 74.5g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Italian Bread VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Italian Bread versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Italian Bread vs Tomato Paste:

• 7 ounces of Italian Bread have 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 Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 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.
• 7 ounces of Italian Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Italian Bread as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Italian Bread vs Tomato Paste:

• 7 ounces of Italian Bread have 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 Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3 times more Copper, 1.6 times more Magnesium and 8.2 times more Potassium than Italian Bread.
• Both Italian Bread and Tomato Paste contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Italian Bread have 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 Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.6 times more Sugars, 6.3 times more Fructose and 2 times more Fiber than Italian Bread.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6