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

Macros Ratio

	Protein	Fat	Carbs
White Reduced-calorie Bread	15%	10%	75%
Tomato Paste	18%	4%	78%

Macro Nutrients

	White Reduced-calorie Bread	Tomato Paste	Recommended Dietary Allowance
Energy	14% 411kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	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	67.6% 88g	29% 37.5g	130g per day for Men 19-50 years
Sugars	13% 9.45g	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	NA	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	NA	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	50.7% 19.2g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	31% 17.3g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	White 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	68% 0.81mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.23mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	47% 189μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	23% 0.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 0.99mg	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	2.5% 0.38mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Reduced-calorie Bread	Tomato Paste	Recommended Dietary Allowance
Calcium	18.7% 187mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	79% 6.33mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	34.3% 240mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.3% 85g	3.94% 146g	3700g per day for Men 19-50 years

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

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

• 7 ounces of White Reduced-calorie Bread have 6.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B5, 7.9 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 5.1 times more Vitamin B6, 43.8 times more Vitamin C, 22.6 times more Vitamin E and 19 times more Vitamin K than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Tomato Paste provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both White Reduced-calorie Bread as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Reduced-calorie Bread vs Tomato Paste:

• 7 ounces of White Reduced-calorie Bread have 2.6 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium, 8.1 times more Sodium and 2.1 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.8 times more Magnesium and 13.3 times more Potassium than White Reduced-calorie Bread.
• Both White Reduced-calorie Bread and Tomato Paste contain similar levels of Copper and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Reduced-calorie Bread have 2.5 times more Energy, 5.3 times more Fat, 3.5 times more Omega 6, 2.3 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.6 times more Sugars than White Reduced-calorie Bread.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both White Reduced-calorie Bread as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in seven ounces.