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

Macros Ratio

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

Macro Nutrients

	Tomato Juice with Salt	Dark Rye Flour	Recommended Dietary Allowance
Energy	2.66% 77kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	239% 311g	130g per day for Men 19-50 years
Sugars	16% 11.7g	14.5% 10.5g	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	8.32% 6.03g	1.44% 1.04g	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	% 5.67g	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.16g	g per day for Men 19-50 years
Fiber	4.77% 1.8g	284% 108g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	155% 2mg	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	22.7% 91μg	37.4% 150μg	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	353% 318mg	0% 0mg	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	9.68% 1.45mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Dark Rye Flour	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	282% 2.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	22% 1.77mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	1196% 27.5mg	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	12.3% 86mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	208% 23mg	11mg per day for Men 19-50 years
Water	11.6% 427g	1.3% 48.8g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Dark Rye Flour:

• 1 pound of Tomato Juice with Salt has 23 times more Vitamin A and more Vitamin C than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 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 Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 pound of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomato Juice with Salt has 126.5 times more Sodium and 8.8 times more Water than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 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 Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dark Rye Flour contains 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 Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Dark Rye Flour 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