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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Bread	16%	15%	69%

Macro Nutrients

	Tomatoes in Juice with Salt	Bread	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9.27% 9g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.32% 1.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	17% 2.87g	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	72.6% 94g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	15.7% 11.4g	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	6.38% 4.62g	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	% 3.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	21% 7.94g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Bread	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	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	3.97% 16μg	42% 169μg	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	0.44% 0.4mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Bread	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	25% 248mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	32.6% 0.29mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	88.5% 2.04mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	62.6% 939mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	5.1% 188g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Bread 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 Bread:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 1.4 times more Vitamin B1, 63 times more Vitamin C and 3.1 times more Vitamin E than Bread.
• While 7 oz of Wheat Bread contain 4.6 times more Vitamin B2, 7.9 times more Vitamin B3, 7 times more Vitamin B5, 10.6 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Bread provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomatoes in Juice with Salt have 1.4 times more Potassium and 2.7 times more Water than Bread.
• While 7 oz of Wheat Bread contain 3.8 times more Calcium, 2.8 times more Copper, 6.3 times more Iron, 4.1 times more Magnesium, 15.1 times more Manganese, 7.6 times more Phosphorus, 41.1 times more Selenium, 4.1 times more Sodium and 8.7 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 Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Wheat Bread contain 17.1 times more Energy, 18.1 times more Fat, 20.5 times more Saturated Fat, 40.3 times more Omega 3, 14.9 times more Omega 6, 13.7 times more Carbohydrate, 2.2 times more Sugars, 1.8 times more Fructose, 2.1 times more Fiber and 13.5 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 3, Omega 6 and Protein