Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Toasted Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	14% 407kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0% 0g	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	56.2% 73g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	7.83% 5.68g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Sprouted Wheat 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	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	31.4% 5.02mg	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	32% 0.42mg	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	0% 0μg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	50% 0.45mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	NA	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	118% 64.7μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	5.1% 188g	2.5% 92g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 2.8 times more Vitamin B1, more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 2.2 times more Vitamin K than Toasted Sprouted Wheat Bread.
• While 7 oz of Toasted Sprouted Wheat Bread contain 1.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Sprouted 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 Toasted Sprouted Wheat Bread:

• 7 ounces of Tomatoes in Juice with Salt have more Calcium and 2 times more Water than Toasted Sprouted Wheat Bread.
• While 7 oz of Toasted Sprouted Wheat Bread contain 4.3 times more Copper, 3.6 times more Iron, 7.1 times more Magnesium, 11.3 times more Phosphorus, 46.6 times more Selenium, 4.5 times more Sodium and 11.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Toasted Sprouted Wheat Bread contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 7 ounces of Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sprouted Wheat Bread contain 12.8 times more Energy, 10.6 times more Carbohydrate, 3 times more Fiber and 18.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Toasted Sprouted Wheat Bread offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.