Comparing Nutrients in 7 ounces Italian Bread VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Italian Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.7% 514kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	13% 9.3g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.04g	g per day for Men 19-50 years
Fiber	11% 4.17g	5.22% 2g	38g per day for Men 19-50 years
Protein	33.6% 19g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	21% 208mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	81.8% 1226mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	2% 74.5g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Italian Bread vs Stewed Canned Tomatoes:

• Italian Bread has 12.7 times more Vitamin B1, 9.2 times more Vitamin B2, 6.4 times more Vitamin B3, 3.3 times more Vitamin B5, 6.1 times more Vitamin B6, 20.4 times more Vitamin B9 and 1.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 2.9 times more Vitamin E than Italian Bread.
• Both Italian Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Italian Bread vs Stewed Canned Tomatoes:

• Italian Bread has 3.1 times more Calcium, 2.6 times more Iron, 2.2 times more Magnesium, 8.3 times more Manganese, 4.8 times more Phosphorus, 28.7 times more Selenium, 2.8 times more Sodium and 4.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Potassium and 2.4 times more Water than Italian Bread.
• Both Italian Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Italian Bread has 10 times more Energy, 14.4 times more Fat, 20.9 times more Saturated Fat, 45.3 times more Omega 3, 15.9 times more Omega 6, 7.8 times more Carbohydrate, 1.3 times more Sugars, 2.1 times more Fiber and 10.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Fructose than Italian Bread.
• Both Italian Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.