Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, whole wheat VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	37% 1068kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	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	137% 178g	10.8% 14g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	13.4% 9.7g	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	% 8.06g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	87.7% 49g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	41.7% 167μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	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	11% 1.63mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	78.6% 786mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	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	120% 9.6mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	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	123% 861mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.85% 143g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, hamburger or hot dog, whole wheat 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 Rolls, hamburger or hot dog, whole wheat vs Tomato Juice with Salt:

• 14 ounces of Rolls, hamburger or hot dog, whole wheat have 1.4 times more Vitamin A, 4.4 times more Vitamin B1, 2.4 times more Vitamin B2, 6.7 times more Vitamin B3, 2.8 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12, 1.3 times more Vitamin E and 2 times more Vitamin K than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 53.9 times more Vitamin C than Rolls, hamburger or hot dog, whole wheat.
• 14 ounces of Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Rolls, hamburger or hot dog, whole wheat vs Tomato Juice with Salt:

• 14 ounces of Rolls, hamburger or hot dog, whole wheat have 19.8 times more Calcium, 5.7 times more Copper, 6.2 times more Iron, 7.4 times more Magnesium, 34 times more Manganese, 11.4 times more Phosphorus, 65.8 times more Selenium, 1.9 times more Sodium and 15.5 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 2.6 times more Water than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Tomato Juice with Salt contain similar levels of Potassium per 14 ounces.
• 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 Rolls, hamburger or hot dog, whole wheat have 15.8 times more Energy, 15.1 times more Fat, 48.5 times more Saturated Fat, 34.6 times more Omega 3, 72.8 times more Omega 6, 12.7 times more Carbohydrate, 2.3 times more Sugars, 1.8 times more Fructose, 15.3 times more Fiber and 14.6 times more Protein than Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein