Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	0.55% 16kcal	9.93% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	36.2% 47g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	9.57% 6.94g	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	1.8% 1.3g	3.7% 2.67g	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	% 1.24g	% 1.84g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	22% 0.29mg	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	2% 8μg	17.5% 70μg	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	14% 12.6mg	0.11% 0.1mg	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	3.93% 0.59mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	3.3% 33mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	96% 2.2mg	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	2.43% 17mg	35.3% 247mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	65% 35.8μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.85% 31.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Toasted Multi-grain Bread:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 2.4 times more Vitamin B1, 126 times more Vitamin C, 1.5 times more Vitamin E and 1.7 times more Vitamin K than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.6 times more Vitamin B2, 6.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6 and 8.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Toasted Multi-grain Bread:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.4 times more Calcium, 5.9 times more Copper, 4.8 times more Iron, 8.5 times more Magnesium, 32.4 times more Manganese, 14.5 times more Phosphorus, 1.3 times more Potassium, 51.1 times more Selenium, 3.6 times more Sodium and 15.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Multi-grain Bread with Whole-grain contains 18 times more Energy, 18.4 times more Fat, 27.9 times more Saturated Fat, 55.8 times more Omega 3, 18.7 times more Omega 6, 13.6 times more Carbohydrate, 2.7 times more Sugars, 2 times more Fructose, 4.3 times more Fiber and 18.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.