Comparing Nutrients in 7 ounces Bread, white, commercially prepared, toasted VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Tomato Paste	Recommended Dietary Allowance
Energy	20% 575kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	29% 37.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	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	15% 5.75g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	32% 18g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	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	68.6% 0.82mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	51.6% 206μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	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	3.18% 0.48mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Tomato Paste	Recommended Dietary Allowance
Calcium	23.6% 236mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	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	82.6% 6.6mg	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	36.3% 0.84mg	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	29% 204mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	71% 1066mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, white, commercially prepared, toasted 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 Bread, white, commercially prepared, toasted vs Tomato Paste:

• 7 ounces of Bread, white, commercially prepared, toasted have 6.9 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5 and 8.7 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 3.4 times more Vitamin B6, more Vitamin C, 17.9 times more Vitamin E and 3.4 times more Vitamin K than Bread, white, commercially prepared, toasted.
• 7 ounces of Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Bread, white, commercially prepared, toasted as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, toasted vs Tomato Paste:

• 7 ounces of Bread, white, commercially prepared, toasted have 3.3 times more Calcium, 1.4 times more Manganese, 1.2 times more Phosphorus, 5.8 times more Selenium and 9.1 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.6 times more Copper, 1.6 times more Magnesium and 7.7 times more Potassium than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Tomato Paste contain similar levels of Iron and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, white, commercially prepared, toasted have 3.5 times more Energy, 8.5 times more Fat, 7.6 times more Saturated Fat, 31.4 times more Omega 3, 12.3 times more Omega 6, 2.9 times more Carbohydrate and 2.1 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2 times more Sugars and 1.4 times more Fiber than Bread, white, commercially prepared, toasted.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6