Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Stewed Canned Tomatoes	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	67.6% 88g	130g per day for Men 19-50 years
Sugars	9.63% 7g	13% 9.45g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	6.4% 0.083mg	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	2.5% 9.92μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.4% 15.7mg	1.1% 0.99mg	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	11% 1.65mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	72.8% 0.65mg	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	33% 2.64mg	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	33.7% 0.78mg	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	5.67% 39.7mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.9% 182g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS White Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs White Reduced-calorie Bread:

• 7 ounces of Stewed Canned Tomatoes have 15.8 times more Vitamin C, 4.4 times more Vitamin E and 4 times more Vitamin K than White Reduced-calorie Bread.
• While 7 oz of White Reduced-calorie Bread contain 8.9 times more Vitamin B1, 8.3 times more Vitamin B2, 5.1 times more Vitamin B3, 4.1 times more Vitamin B5, 2.5 times more Vitamin B6, 19 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 7 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs White Reduced-calorie Bread:

• 7 ounces of Stewed Canned Tomatoes have 2.7 times more Potassium and 2.1 times more Water than White Reduced-calorie Bread.
• While 7 oz of White Reduced-calorie Bread contain 2.8 times more Calcium, 2.9 times more Copper, 2.4 times more Iron, 1.9 times more Magnesium, 6.6 times more Manganese, 6.1 times more Phosphorus, 36.2 times more Selenium, 2.2 times more Sodium and 7.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of White Reduced-calorie Bread contain 8 times more Energy, 13.2 times more Fat, 7.2 times more Omega 6, 7.2 times more Carbohydrate, 1.4 times more Sugars, 9.7 times more Fiber and 9.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in seven ounces.