Comparing Nutrients in 1 pound Dark Rye Flour VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Dark Rye Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	51% 1474kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	24% 4.08g	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	239% 311g	12.3% 16g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 8.16g	% 0g	g per day for Men 19-50 years
Fiber	284% 108g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	129% 72g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	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	37.4% 150μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.6% 12.4mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	282% 2.54mg	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	282% 22.5mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	1196% 27.5mg	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	323% 2263mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	96% 3252mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	148% 81.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	208% 23mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.3% 48.8g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Dark Rye Flour 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 Dark Rye Flour vs Tomato Juice with Salt:

• 1 pound of Dark Rye Flour has 3.2 times more Vitamin B1, 3.2 times more Vitamin B2, 6.3 times more Vitamin B3, 6.3 times more Vitamin B6, 1.7 times more Vitamin B9, 8.5 times more Vitamin E and 2.6 times more Vitamin K than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 23 times more Vitamin A and more Vitamin C than Dark Rye Flour.
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Dark Rye Flour as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dark Rye Flour vs Tomato Juice with Salt:

• 1 pound of Dark Rye Flour has 3.7 times more Calcium, 13.3 times more Copper, 12.7 times more Iron, 14.5 times more Magnesium, 89.1 times more Manganese, 26.3 times more Phosphorus, 3.3 times more Potassium, 36 times more Selenium and 45.8 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 126.5 times more Sodium and 8.8 times more Water than Dark Rye Flour.
• 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 Dark Rye Flour has 19.1 times more Energy, 7.7 times more Fat, 29.4 times more Omega 3, 40.9 times more Omega 6, 19.4 times more Carbohydrate, 59.5 times more Fiber and 18.7 times more Protein than Tomato Juice with Salt.
• Both Dark Rye Flour and Tomato Juice with Salt offer comparable quantities of Sugars per one pound.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein