Comparing Nutrients in 1 kilogram Wheat Reduced-calorie Bread VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Wheat Reduced-calorie Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	75% 2170kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	26.3% 8.4g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	327% 425g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	51% 37g	35% 25.5g	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	22.3% 16g	18% 13g	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	% 9.5g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	292% 111g	50% 19g	38g per day for Men 19-50 years
Protein	238% 133g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	236% 37.8mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	85.4% 1.1mg	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	228% 910μg	20% 80μg	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	1.1% 1mg	140% 126mg	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	16% 2.4mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	163% 1630mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	364% 29mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	526% 12mg	29.6% 0.68mg	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	213% 1490mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	553% 304μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	221% 3320mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	10.7% 396g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Reduced-calorie Bread vs Tomatoes in Juice with Salt:

• Wheat Reduced-calorie Bread has 2.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 11.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B6, 126 times more Vitamin C, 2.5 times more Vitamin E and 13 times more Vitamin K than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wheat Reduced-calorie Bread vs Tomatoes in Juice with Salt:

• Wheat Reduced-calorie Bread has 4.9 times more Calcium, 3.3 times more Copper, 5.1 times more Iron, 4.3 times more Magnesium, 17.8 times more Manganese, 8.8 times more Phosphorus, 43.4 times more Selenium, 2.9 times more Sodium and 11.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Potassium and 2.4 times more Water than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Reduced-calorie Bread has 13.6 times more Energy, 11.7 times more Fat, 24.7 times more Saturated Fat, 22 times more Omega 3, 11.3 times more Omega 6, 12.2 times more Carbohydrate, 1.5 times more Sugars, 1.2 times more Fructose, 5.8 times more Fiber and 16.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Wheat Reduced-calorie Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.