Comparing Nutrients in 7 ounces White Wheat Bread VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Tomato Powder	15%	1%	84%

Macro Nutrients

	White Wheat Bread	Tomato Powder	Recommended Dietary Allowance
Energy	16.3% 472kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	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	67% 87g	114% 148g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	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	7.4% 5.36g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	86% 32.7g	38g per day for Men 19-50 years
Protein	37.8% 21g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	84.3% 1mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	63% 252μg	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% 0mg	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	5.03% 0.75mg	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Tomato Powder	Recommended Dietary Allowance
Calcium	136% 1357mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	121% 9.7mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	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	29% 204mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of White Wheat 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 White Wheat Bread vs Tomato Powder:

• 7 oz of Tomato Powder contain more Vitamin A, 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 8.3 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin C, 32.2 times more Vitamin E and 6.3 times more Vitamin K than White Wheat Bread.
• Both White Wheat Bread and Tomato Powder provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both White Wheat Bread as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Wheat Bread vs Tomato Powder:

• 7 ounces of White Wheat Bread have 4.1 times more Calcium, 3 times more Selenium and 3.6 times more Sodium than Tomato Powder.
• While 7 oz of Tomato Powder contain 8.3 times more Copper, 6.8 times more Magnesium, 3.1 times more Manganese, 2.9 times more Phosphorus, 15.2 times more Potassium and 1.8 times more Zinc than White Wheat Bread.
• Both White Wheat Bread and Tomato Powder contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Wheat Bread have 4.9 times more Fat, 11.9 times more Omega 3 and 5.1 times more Omega 6 than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.3 times more Energy, 1.7 times more Carbohydrate, 8.8 times more Sugars and 1.8 times more Fiber than White Wheat Bread.
• Both White Wheat Bread and Tomato Powder offer comparable quantities of Protein per seven ounces.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6