Comparing Nutrients in 1 kilogram Dried Breadnuts VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Dried Breadnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	127% 3670kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 17g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.54g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	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	611% 794g	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	392% 149g	50% 19g	38g per day for Men 19-50 years
Protein	154% 86.2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	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	131% 21mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	376% 19mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	527% 6.85mg	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	283% 1130μg	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	518% 466mg	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	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

	Dried Breadnuts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	94% 940mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	2728% 24.6mg	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	575% 46mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	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	254% 1780mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	591% 20110mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	174% 19mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.76% 65g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Dried Breadnuts vs Tomatoes in Juice with Salt:

• Dried Breadnut Tree Seeds have 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 16.1 times more Vitamin B5, 6.2 times more Vitamin B6, 14.1 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Vitamin A and 19.2 times more Vitamin B1 than Dried Breadnut Tree Seeds.
• Both Dried Breadnut Tree Seeds 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 Dried Breadnuts vs Tomatoes in Juice with Salt:

• Dried Breadnut Tree Seeds have 2.8 times more Calcium, 47.2 times more Copper, 8.1 times more Iron, 11.5 times more Magnesium, 4.5 times more Manganese, 10.5 times more Phosphorus, 10.5 times more Potassium, 2.7 times more Selenium and 15.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Sodium and 14.6 times more Water than Dried Breadnut Tree Seeds.

Comparison of macro-nutrients per 1 kilogram:

• Dried Breadnut Tree Seeds have 22.9 times more Energy, 6.7 times more Fat, 13.4 times more Saturated Fat, 51.8 times more Omega 3, 7.1 times more Omega 6, 22.9 times more Carbohydrate, 7.8 times more Fiber and 10.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Dried Breadnut Tree Seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.