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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 14 ounces of Tomato Juice with Salt have 2.1 times more Sodium and 68.8 times more Water than Cookies, gluten-free, chocolate wafer.
• While 14 oz of Cookies, gluten-free, chocolate wafer contain 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 Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, gluten-free, chocolate wafer contain 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 Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein