Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Tomatoes in Juice with Salt	Plain Chapati Bread	Recommended Dietary Allowance
Energy	5.5% 160kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	357% 464g	130g per day for Men 19-50 years
Sugars	35% 25.5g	37.5% 27g	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% 13g	7.45% 5.4g	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	% 12.4g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.9g	g per day for Men 19-50 years
Fiber	50% 19g	129% 49g	38g per day for Men 19-50 years
Protein	14% 7.9g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	424% 67.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	208% 2.7mg	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	20% 80μg	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	33% 330mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	280% 2.52mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	544% 12.5mg	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	24.3% 170mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	976% 537μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	25.6% 948g	8.9% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Plain Chapati Bread:

• Commercially Prepared Plain Chapati Bread contains 3.6 times more Vitamin B2, 9.5 times more Vitamin B3, 5 times more Vitamin B5, 2.4 times more Vitamin B6, 7.6 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B1 per 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Plain Chapati Bread:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.9 times more Water than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2.8 times more Calcium, 4.8 times more Copper, 5.3 times more Iron, 6.2 times more Magnesium, 18.4 times more Manganese, 10.8 times more Phosphorus, 1.4 times more Potassium, 76.7 times more Selenium, 3.6 times more Sodium and 13.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.4 times more Fructose than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 18.6 times more Energy, 29.8 times more Fat, 57.4 times more Saturated Fat, 33 times more Omega 3, 10.4 times more Omega 6, 13.4 times more Carbohydrate, 2.6 times more Fiber and 14.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Commercially Prepared Plain Chapati Bread have similar amounts of Sugars per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Glucose and Sucrose in 1 kg.