Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cookie, chocolate, with icing or coating

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookie, chocolate, with icing or coating	4%	43%	53%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	69.4% 2012kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	205% 65.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	79% 13.4g	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	207% 269g	130g per day for Men 19-50 years
Sugars	14% 10g	175% 127g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookie, chocolate, with icing or coating	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7.02% 0.091mg	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	57.5% 230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	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	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookie, chocolate, with icing or coating	Recommended Dietary Allowance
Calcium	13% 131mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	118% 1.06mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	NA	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	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	85% 47μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	10% 376g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookie, chocolate, with icing or coating per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cookie, chocolate, with icing or coating 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 Cookie, chocolate, with icing or coating:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 2 times more Vitamin B1, 4.8 times more Vitamin B6 and more Vitamin C than Cookie, chocolate, with icing or coating.
• While 14 oz of Cookie, chocolate, with icing or coating contain 3.5 times more Vitamin B2, 3.5 times more Vitamin B3, 7.3 times more Vitamin B9, 4.7 times more Vitamin E and 2.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookie, chocolate, with icing or coating have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cookie, chocolate, with icing or coating:

• 14 ounces of Tomatoes in Juice with Salt have 2.2 times more Calcium, 2 times more Potassium and 47.4 times more Water than Cookie, chocolate, with icing or coating.
• While 14 oz of Cookie, chocolate, with icing or coating contain 5.1 times more Copper, 5.3 times more Iron, 2.5 times more Magnesium, 4.4 times more Phosphorus, 16.9 times more Selenium, 3.3 times more Sodium and 2.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cookie, chocolate, with icing or coating lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookie, chocolate, with icing or coating contain 31.7 times more Energy, 96.8 times more Fat, 485.3 times more Saturated Fat, 53.3 times more Omega 3, 34.9 times more Omega 6, 19.6 times more Carbohydrate, 12.5 times more Sugars and 5.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookie, chocolate, with icing or coating 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