Comparing Nutrients in 1 kilogram Bread, white, commercially prepared, toasted, low sodium no salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	101% 2930kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	41.2% 40g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	28% 8.9g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	418% 544g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	161% 90g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	346% 4.15mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	259% 3.37mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	245% 39.3mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.6% 2.78mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	238% 950μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	119% 1190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	153% 1.38mg	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	416% 33.3mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	147% 1030mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	38.5% 1310mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	251% 3760mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.2% 304g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted, low sodium no salt VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Bread, white, commercially prepared, toasted, low sodium no salt versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt has 6.1 times more Vitamin B2, 5.5 times more Vitamin B3, 2.4 times more Vitamin B5 and 11.9 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Bread, white, commercially prepared, toasted, low sodium no salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt has 3.6 times more Calcium, 2.7 times more Copper, 5.8 times more Iron, 2.6 times more Magnesium, 6.2 times more Manganese, 6.1 times more Phosphorus, 3.3 times more Sodium and 5.7 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.5 times more Potassium and 3.1 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Bread, white, commercially prepared, toasted, low sodium no salt has 18.3 times more Energy, 16 times more Fat, 26.2 times more Saturated Fat, 9.8 times more Omega 3, 8 times more Omega 6, 15.7 times more Carbohydrate and 11.4 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein