Comparing Nutrients in 7 ounces Italian Bread VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Italian Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.7% 514kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.37% 1.08g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	13% 9.3g	6.98% 5.06g	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	2.55% 1.85g	3.6% 2.6g	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	% 1.1g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	11% 4.17g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	33.6% 19g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	17% 0.22mg	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	50.6% 202μg	3.97% 16μg	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	27.8% 25mg	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	3.84% 0.58mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	21% 208mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	85.6% 6.85mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	42.4% 0.97mg	5.87% 0.13mg	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	27% 189mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	81.8% 1226mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	2% 74.5g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Italian Bread vs Tomatoes in Juice with Salt:

• Italian Bread has 5.8 times more Vitamin B2, 6.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 12.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, more Vitamin C and 2 times more Vitamin E than Italian Bread.
• Both Italian Bread and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B1, Vitamin B6 and Vitamin K per 7 oz.
• Both Italian Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Italian Bread vs Tomatoes in Juice with Salt:

• Italian Bread has 3.2 times more Calcium, 2.3 times more Copper, 6.1 times more Iron, 2.6 times more Magnesium, 7.2 times more Manganese, 5.6 times more Phosphorus, 24.6 times more Selenium, 5.4 times more Sodium and 6.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Potassium and 2.5 times more Water than Italian Bread.

Comparison of macro-nutrients per 7 ounces:

• Italian Bread has 16.2 times more Energy, 10.9 times more Fat, 16 times more Saturated Fat, 34 times more Omega 3, 12.1 times more Omega 6, 13.9 times more Carbohydrate, 1.8 times more Sugars and 12 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Fructose than Italian Bread.
• Both Italian Bread and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 7 oz.
• Both Italian Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.