Comparing Nutrients in 14 ounces Whole Wheat French Bread VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Whole Wheat French Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	32.7% 949kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	10.8% 14g	130g per day for Men 19-50 years
Sugars	0% 0g	14% 10.2g	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	NA	7.3% 5.28g	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.7g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	59% 33g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	21.4% 0.28mg	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	95% 381μg	20% 79.4μg	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	0% 0mg	309% 278mg	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	7.94% 1.2mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	37.2% 2.98mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	11.7% 0.27mg	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	90% 631mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.27% 158g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat French Bread VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Wheat French Bread versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Wheat French Bread vs Tomato Juice with Salt:

• 14 ounces of Whole Wheat French Bread have 5.2 times more Vitamin B1, 3.2 times more Vitamin B2, 5.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 4.8 times more Vitamin B9 than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain more Vitamin A and more Vitamin C than Whole Wheat French or Vienna Bread.
• 14 ounces of Whole Wheat French Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Whole Wheat French or Vienna Bread as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Whole Wheat French Bread vs Tomato Juice with Salt:

• 14 ounces of Whole Wheat French Bread have 4.2 times more Calcium, 4.5 times more Copper, 1.9 times more Iron, 4.7 times more Magnesium, 8.4 times more Phosphorus, 62.8 times more Selenium, 1.5 times more Sodium and 10.5 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.3 times more Potassium and 2.4 times more Water than Whole Wheat French or Vienna Bread.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Wheat French Bread have 14.1 times more Energy, 7 times more Omega 3, 24.6 times more Omega 6, 13.9 times more Carbohydrate, 10.5 times more Fiber and 9.8 times more Protein than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain more Sugars than Whole Wheat French or Vienna Bread.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein