Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Tomatoes in Juice with Salt	White Wheat Bread	Recommended Dietary Allowance
Energy	5.5% 160kcal	82% 2380kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	51.7% 8.8g	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	338% 439g	130g per day for Men 19-50 years
Sugars	35% 25.5g	69% 50g	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	37.2% 27g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	50% 19g	242% 92g	38g per day for Men 19-50 years
Protein	14% 7.9g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	White Wheat 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	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	278% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	91% 4.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	61.5% 0.8mg	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	318% 1270μg	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	140% 126mg	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	39.3% 5.9mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	64% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	White Wheat Bread	Recommended Dietary Allowance
Calcium	33% 330mg	684% 6840mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	166% 1.5mg	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	611% 49mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	276% 6.34mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	293% 161μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	319% 4780mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	86.4% 9.5mg	11mg per day for Men 19-50 years
Water	25.6% 948g	10.7% 396g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of White Wheat 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 White Wheat Bread:

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 1.6 times more Vitamin E than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 4.6 times more Vitamin B2, 6.3 times more Vitamin B3, 3.9 times more Vitamin B5, 15.9 times more Vitamin B9 and 3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Wheat Bread provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of White Wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomatoes in Juice with Salt has 1.5 times more Potassium and 2.4 times more Water than White Wheat Bread.
• While 1 kg of White Wheat Bread contains 20.7 times more Calcium, 2.9 times more Copper, 8.6 times more Iron, 2.6 times more Magnesium, 9.3 times more Manganese, 6.1 times more Phosphorus, 23 times more Selenium, 4.2 times more Sodium and 7.9 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 White Wheat Bread contains 14.9 times more Energy, 8.6 times more Fat, 20.8 times more Omega 3, 9.1 times more Omega 6, 12.7 times more Carbohydrate, 2 times more Sugars, 2.1 times more Fructose, 4.8 times more Fiber and 13.5 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, Omega 3, Omega 6 and Protein