Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Tomatoes in Juice with Salt	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	46% 1329kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	8.6% 2.75g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	43.3% 7.35g	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	184% 239g	130g per day for Men 19-50 years
Sugars	16% 11.6g	11% 8.03g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Rolls, hard (includes kaiser)	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	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	120% 19.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	12.2% 0.16mg	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	108% 431μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	15% 150mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	82% 0.74mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	91% 2.1mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	322% 177μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	165% 2468mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	11.6% 430g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Rolls, hard (includes kaiser) per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Rolls, hard (includes kaiser) 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 Rolls, hard (includes kaiser):

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 1.2 times more Vitamin B1, 3.2 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 4.3 times more Vitamin K than Rolls, hard (includes kaiser).
• While 1 lb of Rolls, hard (includes kaiser) contains 6.1 times more Vitamin B2, 6 times more Vitamin B3, 3.5 times more Vitamin B5 and 11.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Rolls, hard (includes kaiser):

• 1 pound of Tomatoes in Juice with Salt has 1.8 times more Potassium and 3.1 times more Water than Rolls, hard (includes kaiser).
• While 1 lb of Rolls, hard (includes kaiser) contains 2.9 times more Calcium, 3.1 times more Copper, 5.8 times more Iron, 2.7 times more Magnesium, 6.8 times more Manganese, 5.9 times more Phosphorus, 55.9 times more Selenium, 4.7 times more Sodium and 7.8 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 pound of Tomatoes in Juice with Salt has 1.4 times more Sugars than Rolls, hard (includes kaiser).
• While 1 lb of Rolls, hard (includes kaiser) contains 18.3 times more Energy, 17.2 times more Fat, 24.3 times more Omega 3, 16.7 times more Omega 6, 15.2 times more Carbohydrate and 12.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Rolls, hard (includes kaiser) offer comparable quantities of Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein