Comparing Nutrients in 1 pound Raisin Bread VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Raisin Bread	11%	14%	75%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Raisin Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	43% 1243kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	NA	8.2% 5.94g	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	NA	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	64% 36g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Raisin Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	38.7% 0.5mg	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	38.6% 154μg	9.07% 36.3μg	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	0.5% 0.45mg	63.5% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raisin Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	30% 299mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	104% 8.3mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	13.4% 0.31mg	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	70.6% 494mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	118% 1769mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	4.1% 152g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Raisin Bread vs Tomatoes in Juice with Salt:

• Unenriched Raisin Bread has 3.1 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B6 and 126 times more Vitamin C than Unenriched Raisin Bread.
• Both Unenriched Raisin Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Raisin Bread vs Tomatoes in Juice with Salt:

• Unenriched Raisin Bread has 2 times more Calcium, 3.8 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 7.4 times more Manganese, 6.4 times more Phosphorus, 3.4 times more Sodium and 6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Water than Unenriched Raisin Bread.
• Both Unenriched Raisin Bread and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Unenriched Raisin Bread has 17.1 times more Energy, 17.6 times more Fat, 31.8 times more Saturated Fat, 9.5 times more Omega 3, 6.6 times more Omega 6, 15.1 times more Carbohydrate, 2.3 times more Fiber and 10 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Unenriched Raisin Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.