Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Tomatoes in Juice with Salt	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	10.7% 10.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	6.06% 1.94g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	5.8% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	70% 91g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	9.66% 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	3.6% 2.6g	2.76% 2g	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	% 2.46g	% 1.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	15.3% 8.55g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11% 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	3.97% 16μg	18% 71.4μg	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	27.8% 25mg	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	7.8% 1.17mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	18% 0.42mg	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	4.8% 33.7mg	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	5.1% 188g	2.3% 85.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B6, more Vitamin C and 8.7 times more Vitamin K than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 9.2 times more Vitamin B2, 3.9 times more Vitamin B3 and 4.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Gluten-free Bread made with rice flour, corn starch or tapioca provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 7 ounces of Tomatoes in Juice with Salt have 2.5 times more Potassium and 2.2 times more Water than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 4.2 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 3.1 times more Manganese, 3 times more Phosphorus, 3.9 times more Sodium and 4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and White Gluten-free Bread made with rice flour, corn starch or tapioca contain similar levels of Magnesium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 15.5 times more Energy, 21 times more Fat, 28.7 times more Saturated Fat, 5.1 times more Omega 6, 13.2 times more Carbohydrate, 1.4 times more Sugars, 2.3 times more Fiber and 5.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 in seven ounces.