Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Potato Bread	19%	11%	70%

Macro Nutrients

	Tomatoes in Juice with Salt	Potato Bread	Recommended Dietary Allowance
Energy	5.5% 160kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	362% 471g	130g per day for Men 19-50 years
Sugars	35% 25.5g	129% 94g	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	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	166% 63g	38g per day for Men 19-50 years
Protein	14% 7.9g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Potato Bread	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	157% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	178% 2.32mg	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	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Potato Bread	Recommended Dietary Allowance
Calcium	33% 330mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	104% 0.94mg	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	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	110% 2.53mg	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	527% 3690mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	25.6% 948g	9.07% 336g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Potato Bread per 1 kg

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

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

• 1 kilogram of Tomatoes in Juice with Salt has 3.1 times more Vitamin B1, more Vitamin C and 1.3 times more Vitamin E than Potato Bread.
• While 1 kg of Potato Bread contains 1.9 times more Vitamin B2, 1.8 times more Vitamin B3, 7 times more Vitamin B5, 2.1 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Potato Bread provide similar amounts of Vitamin A per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 1 kilogram of Potato Bread have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Potato Bread have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Tomatoes in Juice with Salt has 2.8 times more Water than Potato Bread.
• While 1 kg of Potato Bread contains 5.7 times more Calcium, 1.8 times more Copper, 3.9 times more Iron, 2.8 times more Magnesium, 3.7 times more Manganese, 21.7 times more Phosphorus, 3.8 times more Potassium, 13.6 times more Selenium, 3.3 times more Sodium and 12 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Potato Bread contains 16.6 times more Energy, 12.5 times more Fat, 13.6 times more Carbohydrate, 3.7 times more Sugars, 3.3 times more Fiber and 15.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.