Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Tomatoes in Juice with Salt	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	13.6% 13.2g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	8.66% 2.77g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	151% 196g	130g per day for Men 19-50 years
Sugars	14% 10g	31% 22.5g	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	7.17% 5.2g	13.3% 9.64g	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	% 4.92g	% 6.23g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	62.7% 35g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	26.6% 0.35mg	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	7.94% 31.8μg	110% 441μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	13% 131mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	44.5% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	4.85% 194μg	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	28.3% 2.26mg	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	92% 2.13mg	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	9.64% 67.5mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	159% 87.3μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	130% 1945mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	10% 376g	3.9% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Bread, white, commercially prepared (includes soft bread crumbs) per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 1.3 times more Vitamin B6, more Vitamin C, 2.7 times more Vitamin E and 13 times more Vitamin K than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 4.4 times more Vitamin B2, 6.7 times more Vitamin B3, 4.6 times more Vitamin B5 and 13.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Bread, white, commercially prepared (includes soft bread crumbs) provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Bread, white, commercially prepared (includes soft bread crumbs):

• 14 ounces of Tomatoes in Juice with Salt have 1.5 times more Potassium and 2.6 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 4.4 times more Calcium, 1.9 times more Copper, 6.3 times more Iron, 2.3 times more Magnesium, 7.9 times more Manganese, 5.8 times more Phosphorus, 31.4 times more Selenium, 4.3 times more Sodium and 6.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Bread, white, commercially prepared (includes soft bread crumbs) lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Bread, white, commercially prepared (includes soft bread crumbs) contain 16.6 times more Energy, 13.3 times more Fat, 20.5 times more Saturated Fat, 41.5 times more Omega 3, 14.7 times more Omega 6, 14.2 times more Carbohydrate, 2.2 times more Sugars, 1.9 times more Fructose, 1.4 times more Fiber and 11.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein