Comparing Nutrients in 14 ounces Cookies, gluten-free, chocolate wafer VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	74% 2147kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	124% 121g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	190% 60.7g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	30.8% 0.49g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	50% 8.47g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 249g	10.8% 14g	130g per day for Men 19-50 years
Sugars	224% 163g	14% 10.2g	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	0% 0g	7.3% 5.28g	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	% 0g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 147g	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	28.8% 16g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21.4% 0.28mg	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	NA	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	43.3% 433mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	182% 14.6mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	11.7% 0.27mg	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	81.6% 572mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cookies, gluten-free, chocolate wafer versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cookies, gluten-free, chocolate wafer vs Tomato Juice with Salt:

• Both Cookies, gluten-free, chocolate wafer and Canned Tomato Juice with Salt have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Cookies, gluten-free, chocolate wafer vs Tomato Juice with Salt:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 10.9 times more Calcium, 6.2 times more Copper, 9.4 times more Iron, 3.7 times more Magnesium, 6 times more Manganese, 7.6 times more Phosphorus, 1.6 times more Potassium and 7.1 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 2.1 times more Sodium and 68.8 times more Water than Cookies, gluten-free, chocolate wafer.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cookies, gluten-free, chocolate wafer have 31.8 times more Energy, 104.9 times more Fat, 805.2 times more Saturated Fat, 24.8 times more Omega 3, 97 times more Omega 6, 17.8 times more Carbohydrate, 15.9 times more Sugars, 4 times more Fiber and 4.8 times more Protein than Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein