Comparing Nutrients in 1 pound Toasted Sprouted Wheat Bread VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	32% 930kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	128% 167g	12% 15.7g	130g per day for Men 19-50 years
Sugars	18% 13g	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	68% 26g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	116% 65g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat 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	76.7% 0.92mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.8% 11.5mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	0% 0μg	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% 0mg	63.5% 57mg	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	11% 1.63mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	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	117% 9.34mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	76.7% 322mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	124% 871mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28.7% 975mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	269% 148μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	156% 2336mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	56% 6.17mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	5.7% 211g	11.6% 430g	3700g per day for Men 19-50 years

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

• Toasted Sprouted Wheat Bread has 1.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 2.8 times more Vitamin B1, more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 2.2 times more Vitamin K than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Sprouted Wheat Bread vs Tomatoes in Juice with Salt:

• Toasted Sprouted Wheat Bread has 4.3 times more Copper, 3.6 times more Iron, 7.1 times more Magnesium, 11.3 times more Phosphorus, 46.6 times more Selenium, 4.5 times more Sodium and 11.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Calcium and 2 times more Water than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat 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:

• Toasted Sprouted Wheat Bread has 12.8 times more Energy, 10.6 times more Carbohydrate, 3 times more Fiber and 18.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Toasted Sprouted Wheat Bread and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars per 1 lb.
• Both Toasted Sprouted Wheat Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.