Comparing Nutrients in 7 ounces Tomato Sauce with Salt VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomato Sauce with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	72% 93g	130g per day for Men 19-50 years
Sugars	9.74% 7.06g	19% 13.8g	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	4.57% 3.3g	7.3% 5.3g	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	% 3.6g	% 3.65g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	42.3% 16g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	43.7% 0.57mg	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	4.47% 18μg	34.7% 139μg	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	15.4% 14mg	0.22% 0.2mg	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	19% 2.86mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	67.7% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69.3μg	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	24% 1.9mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	9.75% 0.22mg	190% 4.37mg	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	7.65% 53.6mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	17.3% 589mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.7% 62.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Salt VS Toasted Multi-grain Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Sauce with Salt versus 7 oz of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Sauce with Salt vs Toasted Multi-grain Bread:

• 7 ounces of Tomato Sauce with Salt have more Vitamin A, 70 times more Vitamin C, 3.6 times more Vitamin E and 1.9 times more Vitamin K than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 10.1 times more Vitamin B1, 2.2 times more Vitamin B2, 4.4 times more Vitamin B3, 2.9 times more Vitamin B6 and 7.8 times more Vitamin B9 than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Toasted Multi-grain Bread provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Sauce with Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Sauce with Salt vs Toasted Multi-grain Bread:

• 7 ounces of Tomato Sauce with Salt have 2.9 times more Water than Toasted Multi-grain Bread.
• While 7 oz of Toasted Multi-grain Bread with Whole-grain contain 7.9 times more Calcium, 2.7 times more Copper, 2.8 times more Iron, 5.7 times more Magnesium, 19.5 times more Manganese, 9.1 times more Phosphorus, 59.7 times more Selenium and 8.4 times more Zinc than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Toasted Multi-grain Bread contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Multi-grain Bread with Whole-grain contain 12 times more Energy, 15.3 times more Fat, 23.1 times more Saturated Fat, 44.6 times more Omega 3, 15.8 times more Omega 6, 8.9 times more Carbohydrate, 1.9 times more Sugars, 1.6 times more Fructose, 5.4 times more Fiber and 12.1 times more Protein than Canned Tomato Sauce with Salt.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6