Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Tomato Juice with Salt	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	5.86% 170kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	24% 7.64g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	102% 17.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	405% 527g	130g per day for Men 19-50 years
Sugars	35.6% 26g	122% 88.4g	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	18.3% 13.3g	NA	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	113% 43g	38g per day for Men 19-50 years
Protein	15% 8.5g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.2% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	51.5% 0.67mg	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	50% 200μg	133% 530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	779% 701mg	3.33% 3mg	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	21.3% 3.2mg	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	10% 100mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	NA	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	48.8% 3.9mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	444% 10.2mg	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	27% 190mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	101% 11mg	11mg per day for Men 19-50 years
Water	25.5% 942g	8.43% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Toasted Oatmeal Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Toasted Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Toasted Oatmeal Bread:

• 1 kilogram of Tomato Juice with Salt has 4.6 times more Vitamin A and 233.7 times more Vitamin C than Toasted Oatmeal Bread.
• While 1 kg of Toasted Oatmeal Bread contains 3.5 times more Vitamin B1, 3 times more Vitamin B2, 4.6 times more Vitamin B3, 2.7 times more Vitamin B9 and 1.7 times more Vitamin E than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Toasted Oatmeal Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Toasted Oatmeal Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Toasted Oatmeal Bread:

• 1 kilogram of Tomato Juice with Salt has 1.4 times more Potassium and 3 times more Water than Toasted Oatmeal Bread.
• While 1 kg of Toasted Oatmeal Bread contains 7.2 times more Calcium, 5.4 times more Copper, 7.5 times more Iron, 3.7 times more Magnesium, 15 times more Manganese, 7.2 times more Phosphorus, 53.4 times more Selenium, 1.9 times more Sodium and 10.1 times more Zinc than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Oatmeal Bread contains 17.2 times more Energy, 16.6 times more Fat, 40.2 times more Saturated Fat, 21.6 times more Omega 3, 79.2 times more Omega 6, 14.9 times more Carbohydrate, 3.4 times more Sugars, 10.8 times more Fiber and 10.8 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein