Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Potato Bread	19%	11%	70%

Macro Nutrients

	Tomato Juice with Salt	Potato Bread	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	13% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	144% 187g	130g per day for Men 19-50 years
Sugars	14% 10.2g	51.3% 37.2g	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	7.3% 5.28g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.18% 1.6g	66% 25g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	88.6% 49.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Potato Bread	Recommended Dietary Allowance
Vitamin A	10% 91μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	71% 0.92mg	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	20% 79.4μg	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	309% 278mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.32% 7.94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Potato Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27.4μg	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	19.3% 1.55mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	43.7% 1mg	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	10.8% 75.4mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	10% 374g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Potato Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Juice with Salt vs Potato Bread:

• 14 ounces of Tomato Juice with Salt have more Vitamin C than Potato Bread.
• While 14 oz of Potato Bread contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin E and 3 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Potato Bread provide similar amounts of Vitamin A per 14 ounces.
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• 14 ounces of Potato Bread have insufficient amounts of Vitamin C
• Both Canned Tomato Juice with Salt as well as Potato Bread have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Juice with Salt vs Potato Bread:

• 14 ounces of Tomato Juice with Salt have 2.8 times more Water than Potato Bread.
• While 14 oz of Potato Bread contain 18.8 times more Calcium, 2.2 times more Copper, 5.8 times more Iron, 2.5 times more Magnesium, 3.7 times more Manganese, 19.4 times more Phosphorus, 3.3 times more Potassium, 19 times more Selenium, 1.5 times more Sodium and 13.1 times more Zinc than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Potato Bread contain 15.6 times more Energy, 10.8 times more Fat, 13.3 times more Carbohydrate, 3.6 times more Sugars, 15.8 times more Fiber and 14.7 times more Protein than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.