Comparing Nutrients in 7 ounces Wheat Reduced-calorie Bread VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Wheat Reduced-calorie Bread	Tomato Paste	Recommended Dietary Allowance
Energy	15% 431kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	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	65% 84.3g	29% 37.5g	130g per day for Men 19-50 years
Sugars	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	58% 22g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie 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	58% 0.69mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	45% 181μg	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	0.22% 0.2mg	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	3.18% 0.48mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Tomato Paste	Recommended Dietary Allowance
Calcium	32.3% 323mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	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	72% 5.77mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	42.2% 296mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Tomato Paste:

• 7 ounces of Wheat Reduced-calorie Bread have 5.8 times more Vitamin B1, 1.2 times more Vitamin B3 and 7.6 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 3.6 times more Vitamin B6, 219 times more Vitamin C, 17.9 times more Vitamin E and 57 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Tomato Paste provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Wheat Reduced-calorie 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 Wheat Reduced-calorie Bread vs Tomato Paste:

• 7 ounces of Wheat Reduced-calorie Bread have 4.5 times more Calcium, 4 times more Manganese, 1.8 times more Phosphorus, 5.7 times more Selenium, 5.6 times more Sodium and 2.1 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.1 times more Copper and 6.8 times more Potassium than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread and Tomato Paste contain similar levels of Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Reduced-calorie Bread have 2.6 times more Energy, 6.2 times more Fat, 8.4 times more Saturated Fat, 12.6 times more Omega 3, 7.2 times more Omega 6, 2.2 times more Carbohydrate, 2.7 times more Fiber and 3.1 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.3 times more Sugars and 3.6 times more Fructose than Wheat Reduced-calorie Bread.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6