Comparing Nutrients in 7 ounces Toasted Rye Bread VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Toasted Rye Bread	Tomato Powder	Recommended Dietary Allowance
Energy	19.4% 564kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	4.27% 1.37g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.48% 1.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	114% 148g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	120% 87g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	86% 32.7g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.7% 0.66mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	69.8% 0.91mg	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	51% 204μg	59.5% 238μg	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	0.44% 0.4mg	257% 232mg	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	4.9% 0.73mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Tomato Powder	Recommended Dietary Allowance
Calcium	16% 159mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	274% 2.46mg	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	77% 6.15mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	168% 3.87mg	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	39% 274mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	123% 67.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	88% 1318mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Tomato Powder per 7 oz

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

Lets compare vitamin content per 7 ounces of Toasted Rye Bread vs Tomato Powder:

• 7 oz of Tomato Powder contain more Vitamin A, 2.4 times more Vitamin B1, 2.3 times more Vitamin B2, 2.4 times more Vitamin B3, 12 times more Vitamin B5, 6.2 times more Vitamin B6, 583.5 times more Vitamin C, 33.1 times more Vitamin E and 37.5 times more Vitamin K than Toasted Rye Bread.
• Both Toasted Rye Bread and Tomato Powder provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Rye Bread as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Rye Bread vs Tomato Powder:

• 7 ounces of Toasted Rye Bread have 6.4 times more Selenium and 5 times more Sodium than Tomato Powder.
• While 7 oz of Tomato Powder contain 2.1 times more Calcium, 6.1 times more Copper, 1.5 times more Iron, 4.1 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 10.5 times more Potassium and 1.4 times more Zinc than Toasted Rye Bread.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Rye Bread have 8.2 times more Fat, 11.1 times more Saturated Fat, 9.4 times more Omega 3 and 4.7 times more Omega 6 than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.4 times more Carbohydrate, 10.4 times more Sugars, 2.6 times more Fiber and 1.4 times more Protein than Toasted Rye Bread.
• Both Toasted Rye Bread and Tomato Powder offer comparable quantities of Energy per seven ounces.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6