Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Tomatoes in Juice with Salt	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	149% 194g	130g per day for Men 19-50 years
Sugars	16% 11.6g	27% 19.7g	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	8.2% 5.94g	14% 10g	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	% 5.62g	% 4.85g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.14g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	75% 0.98mg	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	9.07% 36.3μg	47.6% 191μg	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	63.5% 57mg	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	18% 2.68mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	15% 150mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	429% 9.86mg	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	11% 77mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	212% 117μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	11.6% 430g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Commercial Whole-wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Commercial Whole-wheat Bread:

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 1.5 times more Vitamin B1 and more Vitamin C than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 3 times more Vitamin B2, 6.2 times more Vitamin B3, 5.5 times more Vitamin B5, 1.9 times more Vitamin B6, 5.3 times more Vitamin B9, 4.5 times more Vitamin E and 3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Commercial Whole-wheat Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Commercial Whole-wheat Bread:

• 1 pound of Tomatoes in Juice with Salt has 2.4 times more Water than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 4.9 times more Calcium, 4.4 times more Copper, 4.3 times more Iron, 7.5 times more Magnesium, 32 times more Manganese, 12.5 times more Phosphorus, 1.3 times more Potassium, 36.7 times more Selenium, 4 times more Sodium and 14.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Commercially Prepared Whole-wheat Bread contains 15.8 times more Energy, 14 times more Fat, 21.2 times more Saturated Fat, 34.8 times more Omega 3, 14.9 times more Omega 6, 12.3 times more Carbohydrate, 1.7 times more Sugars, 1.7 times more Fructose, 3.2 times more Fiber and 15.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein