Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Tomatoes in Juice with Salt	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	5.5% 160kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	78.6% 13.4g	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	590% 766g	130g per day for Men 19-50 years
Sugars	35% 25.5g	26.8% 19.4g	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	2.2% 1.6g	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	% 13g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	50% 19g	174% 66g	38g per day for Men 19-50 years
Protein	14% 7.9g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Whole Sorghum Flour	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	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	250% 3.25mg	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	62.5% 250μg	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	8.9% 8mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	33% 330mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	281% 2.53mg	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	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	547% 12.6mg	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	397% 2780mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	25.6% 948g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Whole Sorghum Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Whole Sorghum Flour 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 Whole Sorghum Flour:

• 1 kilogram of Tomatoes in Juice with Salt has more Vitamin A, 1.7 times more Vitamin B1 and 15.8 times more Vitamin C than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 6.3 times more Vitamin B3, 4.6 times more Vitamin B5, 2.9 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Whole Sorghum Flour provide similar amounts of Vitamin B2 and Vitamin E per one kilogram.
• 1 kilogram of Whole Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Whole Sorghum Flour:

• 1 kilogram of Tomatoes in Juice with Salt has 2.8 times more Calcium, 38.3 times more Sodium and 9.2 times more Water than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 4.9 times more Copper, 5.5 times more Iron, 12.3 times more Magnesium, 18.5 times more Manganese, 16.4 times more Phosphorus, 1.7 times more Potassium, 17.4 times more Selenium and 13.6 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
• 1 kilogram of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 1.3 times more Sugars than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 22.4 times more Energy, 13.4 times more Fat, 15.3 times more Omega 3, 13.8 times more Omega 6, 22.1 times more Carbohydrate, 3.5 times more Fiber and 10.7 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