Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Carbonated beverage, chocolate-flavored soda

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Carbonated beverage, chocolate-flavored soda	0%	0%	100%

Macro Nutrients

	Tomatoes in Juice with Salt	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0% 0g	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	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	14% 10g	58.6% 42.5g	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	0% 0g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Carbonated beverage, chocolate-flavored soda	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	0% 0mg	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	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Carbonated beverage, chocolate-flavored soda	Recommended Dietary Allowance
Calcium	13% 131mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	5.73% 0.052mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	6.2% 0.14mg	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	0.57% 3.97mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10% 376g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Carbonated beverage, chocolate-flavored soda per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Carbonated beverage, chocolate-flavored soda 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 Carbonated beverage, chocolate-flavored soda:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Carbonated beverage, chocolate-flavored soda.
• 14 ounces of Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Carbonated beverage, chocolate-flavored soda have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Carbonated beverage, chocolate-flavored soda:

• 14 ounces of Tomatoes in Juice with Salt have 8.3 times more Calcium, 4 times more Copper, 5.7 times more Iron, 10 times more Magnesium, 1.9 times more Manganese, 17 times more Phosphorus, 3.8 times more Potassium and 28.8 times more Sodium than Carbonated beverage, chocolate-flavored soda.
• Both Tomatoes in Juice with Salt and Carbonated beverage, chocolate-flavored soda contain similar levels of Water per 14 ounces.
• 14 ounces of Carbonated beverage, chocolate-flavored soda lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Carbonated beverage, chocolate-flavored soda lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have more Fiber than Carbonated beverage, chocolate-flavored soda.
• While 14 oz of Carbonated beverage, chocolate-flavored soda contain 3.1 times more Carbohydrate and 4.2 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Carbonated beverage, chocolate-flavored soda provide inadequate amounts of Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Carbonated beverage, chocolate-flavored soda provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.