Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Tomatoes in Juice with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	5.5% 160kcal	70% 2030kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	41.8% 7.1g	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	312% 405g	130g per day for Men 19-50 years
Sugars	35% 25.5g	31.6% 23g	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	316% 120g	38g per day for Men 19-50 years
Protein	14% 7.9g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	306% 3.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	59.2% 0.77mg	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	145% 580μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	140% 126mg	4.44% 4mg	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	39.3% 5.9mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	33% 330mg	76% 760mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	148% 1.33mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	197% 4.53mg	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	111% 780mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	507% 279μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	342% 5130mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	60% 6.6mg	11mg per day for Men 19-50 years
Water	25.6% 948g	12.4% 460g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Rye Reduced-calorie Bread:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 1.6 times more Vitamin B1, 1.4 times more Vitamin B6, 31.5 times more Vitamin C, 2.1 times more Vitamin E and 4.3 times more Vitamin K than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 4.4 times more Vitamin B2, 3.5 times more Vitamin B3, 2.5 times more Vitamin B5, 7.3 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Rye Reduced-calorie Bread:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Potassium and 2.1 times more Water than Rye Reduced-calorie Bread.
• While Rye Reduced-calorie Bread contains 2.3 times more Calcium, 2.6 times more Copper, 5.4 times more Iron, 2.2 times more Magnesium, 6.7 times more Manganese, 4.6 times more Phosphorus, 39.9 times more Selenium, 4.5 times more Sodium and 5.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Rye Reduced-calorie Bread contains 12.7 times more Energy, 11.6 times more Fat, 10.8 times more Saturated Fat, 10.3 times more Omega 3, 7.3 times more Omega 6, 11.7 times more Carbohydrate, 6.3 times more Fiber and 11.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Rye Reduced-calorie Bread have similar amounts of Sugars per 1 kg.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Rye Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.