Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Candies, semisweet chocolate

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Candies, semisweet chocolate	3%	50%	47%

Macro Nutrients

	Tomatoes in Juice with Salt	Candies, semisweet chocolate	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	65.7% 1905kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	123% 119g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	220% 70.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	195% 254g	130g per day for Men 19-50 years
Sugars	14% 10g	298% 216g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	61.6% 23.4g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Candies, semisweet chocolate	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10.7% 0.14mg	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	7.94% 31.8μg	13% 51.6μg	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	55.6% 50mg	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	15.6% 2.34mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Candies, semisweet chocolate	Recommended Dietary Allowance
Calcium	13% 131mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	309% 2.78mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	138% 3.18mg	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	9.64% 67.5mg	75% 524mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	42.6% 1449mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	10% 376g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Candies, semisweet chocolate per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Candies, semisweet chocolate:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 10.5 times more Vitamin B1, 1.7 times more Vitamin B3, 3.2 times more Vitamin B6, more Vitamin C and 2.3 times more Vitamin E than Candies, semisweet chocolate.
• While 14 oz of Candies, semisweet chocolate contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Candies, semisweet chocolate provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Candies, semisweet chocolate have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Candies, semisweet chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Candies, semisweet chocolate:

• 14 ounces of Tomatoes in Juice with Salt have 10.5 times more Sodium and 135.4 times more Water than Candies, semisweet chocolate.
• While 14 oz of Candies, semisweet chocolate contain 13.5 times more Copper, 5.5 times more Iron, 11.5 times more Magnesium, 11.8 times more Manganese, 7.8 times more Phosphorus, 1.9 times more Potassium, 6 times more Selenium and 13.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Candies, semisweet chocolate contain similar levels of Calcium per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Candies, semisweet chocolate contain 30 times more Energy, 120 times more Fat, 522.1 times more Saturated Fat, 17 times more Omega 3, 9.3 times more Omega 6, 18.4 times more Carbohydrate, 21.4 times more Sugars, 3.1 times more Fiber and 5.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein