Comparing Nutrients in 1 pound Croutons, plain VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Croutons, plain	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	63.7% 1846kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.85g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	32% 5.46g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	256% 333g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	61% 23g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	96% 54g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.83mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	154% 24.7mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	24.4% 0.32mg	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	150% 599μg	22.7% 91μg	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	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	34.5% 345mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	231% 18.5mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	12% 50mg	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	74.5% 522mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	16.5% 562mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	309% 170μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	211% 3166mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.67% 25g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Croutons, plain versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Croutons, plain vs Tomato Juice with Salt:

• 1 pound of Croutons, plain has 6.2 times more Vitamin B1, 3.5 times more Vitamin B2, 8.1 times more Vitamin B3 and 6.6 times more Vitamin B9 than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains more Vitamin A, 2.7 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• 1 pound of Croutons, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Croutons, plain as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Croutons, plain vs Tomato Juice with Salt:

• 1 pound of Croutons, plain has 7.6 times more Calcium, 3.9 times more Copper, 10.5 times more Iron, 2.8 times more Magnesium, 7.4 times more Manganese, 6.1 times more Phosphorus, 75 times more Selenium, 2.8 times more Sodium and 8.1 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.8 times more Potassium and 17.1 times more Water than Croutons, plain.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Croutons, plain has 23.9 times more Energy, 22.8 times more Fat, 79.5 times more Saturated Fat, 14 times more Omega 3, 54.7 times more Omega 6, 20.8 times more Carbohydrate, 12.8 times more Fiber and 14 times more Protein than Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein