Comparing Nutrients in 7 ounces Garlic bread, frozen VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Garlic bread, frozen	Tomato Paste	Recommended Dietary Allowance
Energy	24% 695kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	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	63.7% 82.8g	29% 37.5g	130g per day for Men 19-50 years
Sugars	10% 7.32g	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	1.7% 1.23g	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	% 0.83g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	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	92% 369μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.98% 18IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Tomato Paste	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	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	75.7% 6.05mg	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	38% 0.88mg	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	24.7% 173mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	1.7% 63g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Garlic bread, frozen 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 Garlic bread, frozen vs Tomato Paste:

• 7 ounces of Garlic bread, frozen have 7.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B5, 15.5 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 5.8 times more Vitamin A, 2.6 times more Vitamin B6, 109.5 times more Vitamin C and 3.6 times more Vitamin E than Garlic bread, frozen.
• 7 ounces of Garlic bread, frozen have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• Both Garlic bread, frozen as well as Canned Tomato Paste have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garlic bread, frozen vs Tomato Paste:

• 7 ounces of Garlic bread, frozen have 1.5 times more Manganese, 3.1 times more Selenium, 9.2 times more Sodium and 1.4 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.3 times more Calcium, 3.4 times more Copper, 1.8 times more Magnesium and 9.8 times more Potassium than Garlic bread, frozen.
• Both Garlic bread, frozen and Tomato Paste contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic bread, frozen have 4.3 times more Energy, 35.3 times more Fat, 52.8 times more Saturated Fat, 5.4 times more Omega 3, 35.4 times more Omega 6, 2.2 times more Carbohydrate and 1.9 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.3 times more Sugars, 9.4 times more Fructose and 1.6 times more Fiber than Garlic bread, frozen.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6