Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Medium Rye flour

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Medium Rye flour	12%	4%	84%

Macro Nutrients

	Tomato Juice with Salt	Medium Rye flour	Recommended Dietary Allowance
Energy	5.86% 170kcal	120% 3490kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	35% 6g	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	580% 754g	130g per day for Men 19-50 years
Sugars	35.6% 26g	15% 11g	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	1.66% 1.2g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 9g	g per day for Men 19-50 years
Fiber	10.5% 4g	311% 118g	38g per day for Men 19-50 years
Protein	15% 8.5g	194% 109g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Medium Rye flour	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	239% 2.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	206% 2.68mg	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	85% 340μg	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	779% 701mg	0% 0mg	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	95% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Medium Rye flour	Recommended Dietary Allowance
Calcium	10% 100mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	368% 3.3mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	1049% 24mg	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	321% 2250mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	110% 3740mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	262% 144μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	197% 21.7mg	11mg per day for Men 19-50 years
Water	25.5% 942g	2.96% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Medium Rye flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Medium Rye flour:

• 1 kilogram of Tomato Juice with Salt has more Vitamin A and more Vitamin C than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 2.9 times more Vitamin B1, 1.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.8 times more Vitamin B6, 1.7 times more Vitamin B9, 4.5 times more Vitamin E and 2.6 times more Vitamin K than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Medium Rye flour have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Medium Rye flour:

• 1 kilogram of Tomato Juice with Salt has 126.5 times more Sodium and 8.6 times more Water than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 2.4 times more Calcium, 7.9 times more Copper, 6.5 times more Iron, 5.7 times more Magnesium, 35.5 times more Manganese, 11.8 times more Phosphorus, 1.7 times more Potassium, 28.8 times more Selenium and 19.7 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 kilogram of Tomato Juice with Salt has 2.3 times more Sugars than Medium Rye flour.
• While 1 kg of Medium Rye flour contains 20.5 times more Energy, 19.6 times more Omega 3, 27.2 times more Omega 6, 21.4 times more Carbohydrate, 29.5 times more Fiber and 12.8 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