Comparing Nutrients in 7 ounces Tomato Paste VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Tomato Paste	White Wheat Bread	Recommended Dietary Allowance
Energy	5.6% 163kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	10.3% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	67% 87g	130g per day for Men 19-50 years
Sugars	33.3% 24g	13.7% 9.92g	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	16% 11.6g	7.4% 5.36g	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	% 11.4g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 0g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	48% 18.3g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	12.2% 0.16mg	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	5.95% 24μg	63% 252μg	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	48.3% 43.5mg	0% 0mg	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	57% 8.53mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	White Wheat Bread	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	33% 0.3mg	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	74% 5.9mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	54.7% 1.26mg	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	23.5% 165mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.94% 146g	2.12% 78.6g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs White Wheat Bread:

• 7 ounces of Tomato Paste have more Vitamin A, 2.7 times more Vitamin B6, more Vitamin C, 11.3 times more Vitamin E and 1.5 times more Vitamin K than White Wheat Bread.
• While 7 oz of White Wheat Bread contain 8.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 10.6 times more Vitamin B9 than Canned Tomato Paste.
• 7 ounces of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomato Paste have 2.4 times more Copper, 1.6 times more Magnesium and 8 times more Potassium than White Wheat Bread.
• While 7 oz of White Wheat Bread contain 19 times more Calcium, 1.6 times more Iron, 2.1 times more Manganese, 3 times more Selenium, 8.1 times more Sodium and 1.5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and White Wheat Bread contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 2.4 times more Sugars and 2.2 times more Fructose than White Wheat Bread.
• While 7 oz of White Wheat Bread contain 2.9 times more Energy, 4.6 times more Fat, 11.9 times more Omega 3, 5.8 times more Omega 6, 2.3 times more Carbohydrate, 2.2 times more Fiber and 2.5 times more Protein than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6