Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Barley flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Barley flour	12%	4%	84%

Macro Nutrients

	Tomatoes in Juice with Salt	Barley flour	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	81.3% 106g	130g per day for Men 19-50 years
Sugars	5% 3.6g	1.56% 1.13g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	2% 1.1g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Barley flour	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	55.5% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	4.1% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	40.7% 12.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Barley flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	63.7% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.44% 24mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	97% 53.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Barley flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Barley flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Barley flour:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Barley flour.
• While 5 oz of Barley flour or meal contain 2.1 times more Vitamin B2, 8.8 times more Vitamin B3 and 3.6 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Barley flour provide similar amounts of Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Barley flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Barley flour or meal have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Barley flour:

• 5 ounces of Tomatoes in Juice with Salt have 28.8 times more Sodium and 7.8 times more Water than Barley flour.
• While 5 oz of Barley flour or meal contain 6.6 times more Copper, 4.7 times more Iron, 9.6 times more Magnesium, 15.2 times more Manganese, 17.4 times more Phosphorus, 1.6 times more Potassium, 53.9 times more Selenium and 16.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Barley flour contain similar levels of Calcium per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 3.2 times more Sugars than Barley flour.
• While 5 oz of Barley flour or meal contain 21.6 times more Energy, 19.3 times more Omega 3, 7.2 times more Omega 6, 21.5 times more Carbohydrate, 5.3 times more Fiber and 13.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein