Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	0.55% 16kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	4.2% 4.07g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.9% 0.92g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	4.17% 0.71g	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	39.4% 51g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	7.96% 5.77g	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	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Commercially Prepared Whole-wheat 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	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	18.2% 0.24mg	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	13% 52μg	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% 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	3.93% 0.59mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	3.3% 33mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	74.4% 0.67mg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	111% 2.55mg	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	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	96% 52.6μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	37.7% 565mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	19.5% 2.15mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.66% 24.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Toasted Commercially Prepared Whole-wheat Bread:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 1.5 times more Vitamin B1 and more Vitamin C than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 5.2 times more Vitamin B2, 8.1 times more Vitamin B3, 6.2 times more Vitamin B5, 2.1 times more Vitamin B6, 6.5 times more Vitamin B9 and 3.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Toasted Commercially Prepared Whole-wheat Bread have similar amounts of Vitamin E per 100 g.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Commercially Prepared Whole-wheat Bread 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 Commercially Prepared Whole-wheat Bread:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.9 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While Toasted Commercially Prepared Whole-wheat Bread contains 3.9 times more Calcium, 12.9 times more Copper, 5.2 times more Iron, 9.9 times more Magnesium, 37.4 times more Manganese, 17.8 times more Phosphorus, 1.7 times more Potassium, 75.1 times more Selenium, 4.9 times more Sodium and 17.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 100 grams:

• Toasted Commercially Prepared Whole-wheat Bread contains 19.1 times more Energy, 16.3 times more Fat, 27.1 times more Saturated Fat, 7.8 times more Omega 3, 7.3 times more Omega 6, 14.7 times more Carbohydrate, 2.3 times more Sugars, 3.9 times more Fiber and 20.6 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 Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.