Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Tomatoes in Juice with Salt	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	5.5% 160kcal	95% 2760kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	15.5% 4.95g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	63% 10.7g	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	399% 519g	130g per day for Men 19-50 years
Sugars	35% 25.5g	5.5% 4g	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	142% 54g	38g per day for Men 19-50 years
Protein	14% 7.9g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Rolls, pumpernickel	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	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	186% 29.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	124% 6.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	77% 1mg	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	215% 860μg	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	33% 330mg	67% 670mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	319% 2.87mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	830% 19mg	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	244% 1710mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	505% 278μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	328% 4920mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	135% 15mg	11mg per day for Men 19-50 years
Water	25.6% 948g	8.65% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Rolls, pumpernickel per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Rolls, pumpernickel 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 Rolls, pumpernickel:

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, 1.5 times more Vitamin B1, more Vitamin C and 1.7 times more Vitamin K than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 5.5 times more Vitamin B2, 4.2 times more Vitamin B3, 5.3 times more Vitamin B5 and 10.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Rolls, pumpernickel provide similar amounts of Vitamin B6 and Vitamin E per one kilogram.
• 1 kilogram of Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Rolls, pumpernickel have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Rolls, pumpernickel:

• 1 kilogram of Tomatoes in Juice with Salt has 3 times more Water than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 2 times more Calcium, 5.5 times more Copper, 4.9 times more Iron, 5.4 times more Magnesium, 28.1 times more Manganese, 10.1 times more Phosphorus, 39.7 times more Selenium, 4.3 times more Sodium and 12.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Rolls, pumpernickel contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 6.4 times more Sugars than Rolls, pumpernickel.
• While 1 kg of Rolls, pumpernickel contains 17.3 times more Energy, 11.2 times more Fat, 28.3 times more Omega 3, 11.1 times more Omega 6, 14.9 times more Carbohydrate, 2.8 times more Fiber and 13.7 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