Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Tomatoes in Juice with Salt	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	75% 97g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	27% 19.5g	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	3.8% 2.76g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	17.5% 2.8mg	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	13.7% 0.18mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	16.3% 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	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	43.6% 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	4.8% 33.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	5.1% 188g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour 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 Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 7 ounces of Tomatoes in Juice with Salt have 3.2 times more Vitamin B1 and 1.2 times more Vitamin B6 than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 5.8 times more Vitamin B2 and 2 times more Vitamin B3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 7 ounces of Tomatoes in Juice with Salt have 1.6 times more Potassium and 2.9 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 1.8 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 7.4 times more Manganese, 4.5 times more Phosphorus, 4.4 times more Sodium and 4.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 19.3 times more Energy, 37.4 times more Fat, 208.8 times more Omega 3, 16.2 times more Omega 6, 14.1 times more Carbohydrate, 3.8 times more Sugars, 2.6 times more Fiber and 9.2 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 3, Omega 6 and Protein