Comparing Nutrients in 14 ounces Pretzels, soft VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pretzels, soft	10%	8%	82%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Pretzels, soft	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	46.3% 1341kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.62% 2.76g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	21% 3.54g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	14% 10g	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	NA	7.17% 5.2g	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	NA	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	20% 7.54g	38g per day for Men 19-50 years
Protein	58% 32.5g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Pretzels, soft	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	106% 17mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	34% 0.44mg	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	24% 95μg	7.94% 31.8μg	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	0% 0mg	55.6% 50mg	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	14.3% 2.14mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pretzels, soft	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	194% 15.6mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	44.8% 314mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	124% 68.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	53.7% 806mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Pretzels, soft VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pretzels, soft versus 14 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pretzels, soft vs Tomatoes in Juice with Salt:

• 14 ounces of Pretzels, soft have 5.3 times more Vitamin B2, 6 times more Vitamin B3 and 3 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.4 times more Vitamin B1, 5.6 times more Vitamin B6 and more Vitamin C than Pretzels, soft.
• Both Pretzels, soft and Tomatoes in Juice with Salt provide similar amounts of Vitamin E and Vitamin K per 14 ounces.
• 14 ounces of Pretzels, soft have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Pretzels, soft as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pretzels, soft vs Tomatoes in Juice with Salt:

• 14 ounces of Pretzels, soft have 2.4 times more Copper, 6.9 times more Iron, 2.1 times more Magnesium, 4.6 times more Phosphorus, 24.6 times more Selenium, 1.8 times more Sodium and 7.8 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Calcium, 2.2 times more Potassium and 6.3 times more Water than Pretzels, soft.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pretzels, soft have 21.1 times more Energy, 12.4 times more Fat, 20.4 times more Saturated Fat, 13.8 times more Omega 3, 9.2 times more Omega 6, 20 times more Carbohydrate and 10.4 times more Protein than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.2 times more Sugars than Pretzels, soft.
• Both Pretzels, soft and Tomatoes in Juice with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein