Comparing Nutrients in 1 kilogram Rolls, dinner, whole-wheat VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, whole-wheat	12%	15%	73%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Rolls, dinner, whole-wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	92% 2660kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	48.5% 47g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	26% 8.36g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	75.6% 1.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	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	393% 511g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	117% 84.6g	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	197% 75g	50% 19g	38g per day for Men 19-50 years
Protein	155% 87g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	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	207% 2.48mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	230% 36.8mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.95mg	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	75% 300μg	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	0% 0mg	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	60% 9mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	106% 1060mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	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	303% 24mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	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	320% 2240mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	80% 2720mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	898% 494μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	347% 5210mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	183% 20mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.95% 331g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, dinner, whole-wheat vs Tomatoes in Juice with Salt:

• Rolls, dinner, whole-wheat have 2.8 times more Vitamin B2, 5.2 times more Vitamin B3, 4.2 times more Vitamin B5, 1.8 times more Vitamin B6, 3.8 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 2.3 times more Vitamin B1, more Vitamin C and 1.3 times more Vitamin K than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat 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 Rolls, dinner, whole-wheat vs Tomatoes in Juice with Salt:

• Rolls, dinner, whole-wheat have 3.2 times more Calcium, 4.6 times more Copper, 4.2 times more Iron, 8.5 times more Magnesium, 33.8 times more Manganese, 13.2 times more Phosphorus, 1.4 times more Potassium, 70.6 times more Selenium, 4.5 times more Sodium and 16.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Water than Rolls, dinner, whole-wheat.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, dinner, whole-wheat have 16.6 times more Energy, 18.8 times more Fat, 24.6 times more Saturated Fat, 30.3 times more Omega 3, 21 times more Omega 6, 14.7 times more Carbohydrate, 3.3 times more Sugars, 3.9 times more Fiber and 11 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Rolls, dinner, whole-wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.