Comparing Nutrients in 7 ounces Toasted Multi-grain Bread VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Toasted Multi-grain Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	19.7% 572kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	5.88% 1.9g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	5.4% 7g	130g per day for Men 19-50 years
Sugars	19% 13.8g	7.06% 5.1g	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	7.3% 5.3g	3.64% 2.64g	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	% 3.65g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	42.3% 16g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	51.5% 29g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	10.7% 0.14mg	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	34.7% 139μg	9.92% 39.7μg	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	0.22% 0.2mg	155% 139mg	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	5.3% 0.79mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	67.5% 5.4mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	70% 490mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Tomato Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Multi-grain Bread versus 7 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Multi-grain Bread vs Tomato Juice with Salt:

• 7 ounces of Toasted Multi-grain Bread have 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 6.5 times more Vitamin B3, 4.1 times more Vitamin B6, 3.5 times more Vitamin B9 and 1.3 times more Vitamin E than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain more Vitamin A and 701 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• 7 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Multi-grain Bread with Whole-grain as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Toasted Multi-grain Bread vs Tomato Juice with Salt:

• 7 ounces of Toasted Multi-grain Bread have 11.1 times more Calcium, 7.3 times more Copper, 7 times more Iron, 7.7 times more Magnesium, 32.4 times more Manganese, 13 times more Phosphorus, 71.6 times more Selenium, 1.6 times more Sodium and 16.8 times more Zinc than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 3 times more Water than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread and Tomato Juice with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Multi-grain Bread have 16.9 times more Energy, 15.9 times more Fat, 49.9 times more Saturated Fat, 44.6 times more Omega 3, 82.4 times more Omega 6, 13.3 times more Carbohydrate, 2.7 times more Sugars, 2 times more Fructose, 20.3 times more Fiber and 17.1 times more Protein than Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein