Comparing Nutrients in 100 grams Tomato Paste VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Tomato Paste	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2.83% 82kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	34% 44.3g	130g per day for Men 19-50 years
Sugars	16.8% 12g	6.57% 4.76g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	9.24% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	3.23% 0.042mg	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	3% 12μg	23.8% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.7% 0.28μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.3% 22mg	0.56% 0.5mg	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	28.7% 4.3mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	3.6% 36mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	36.7% 0.33mg	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	37.3% 2.98mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	17% 0.39mg	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	12% 83mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	12% 1.34mg	11mg per day for Men 19-50 years
Water	2% 73.5g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS White Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs White Reduced-calorie Bread:

• 100 grams of Tomato Paste have more Vitamin A, 5.1 times more Vitamin B6, 43.8 times more Vitamin C, 22.6 times more Vitamin E and 19 times more Vitamin K than White Reduced-calorie Bread.
• While 100 g of White Reduced-calorie Bread contain 6.8 times more Vitamin B1, 1.9 times more Vitamin B2, 3.3 times more Vitamin B5, 7.9 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and White Reduced-calorie Bread provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Tomato Paste have insufficient amounts of Vitamin B12
• 100 grams of White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as White Reduced-calorie Bread have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs White Reduced-calorie Bread:

• 100 grams of Tomato Paste have 1.8 times more Magnesium and 13.3 times more Potassium than White Reduced-calorie Bread.
• While 100 g of White Reduced-calorie Bread contain 2.6 times more Calcium, 1.3 times more Manganese, 1.5 times more Phosphorus, 4.1 times more Selenium, 8.1 times more Sodium and 2.1 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and White Reduced-calorie Bread contain similar levels of Copper and Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 2.6 times more Sugars than White Reduced-calorie Bread.
• While 100 g of White Reduced-calorie Bread contain 2.5 times more Energy, 5.3 times more Fat, 3.5 times more Omega 6, 2.3 times more Carbohydrate, 2.4 times more Fiber and 2 times more Protein than Canned Tomato Paste.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in 100 grams.