Comparing Nutrients in 7 ounces Tomato Puree VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Tomato Puree	Toasted Bread	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	8.74% 8.47g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	6.13% 1.96g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	85% 111g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	17.6% 12.7g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Toasted Bread	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	72.6% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	23.4% 0.3mg	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	5.46% 22μg	42.7% 171μg	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	23.4% 21mg	0.44% 0.4mg	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	26% 3.9mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Toasted Bread	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	43.7% 0.39mg	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	44% 3.53mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	119% 2.73mg	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	11.3% 79.4mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	13% 443mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	121% 66.3μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	4.7% 174g	1.3% 48g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Toasted Bread per 7 oz

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

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

• 7 ounces of Tomato Puree have more Vitamin A, 53 times more Vitamin C and 8.2 times more Vitamin E than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 17.6 times more Vitamin B1, 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, 7.8 times more Vitamin B9 and 1.7 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Toasted Bread provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Toasted Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Puree as well as Toasted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Toasted Bread:

• 7 ounces of Tomato Puree have 1.4 times more Copper, 2 times more Potassium and 3.6 times more Water than Toasted Bread.
• While 7 oz of Toasted Wheat Bread contain 9.2 times more Calcium, 2.3 times more Iron, 2.6 times more Magnesium, 8.1 times more Manganese, 4.7 times more Phosphorus, 47.7 times more Selenium, 21.5 times more Sodium and 4.1 times more Zinc than Canned Tomato Puree.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Wheat Bread contain 8.2 times more Energy, 20.3 times more Fat, 34.1 times more Saturated Fat, 40.3 times more Omega 3, 19 times more Omega 6, 6.2 times more Carbohydrate, 1.3 times more Sugars, 2.5 times more Fiber and 7.9 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6