Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cookies, oatmeal, commercially prepared, special dietary

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, oatmeal, commercially prepared, special dietary	4%	35%	61%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	73.7% 71.4g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	33.4% 10.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	147% 25g	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	213% 277g	130g per day for Men 19-50 years
Sugars	14% 10g	173% 126g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	7.94% 0.1mg	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	45.6% 183μg	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	1.32% 1.2mg	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	40.2% 6.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	23% 27.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, oatmeal, commercially prepared, special dietary	Recommended Dietary Allowance
Calcium	13% 131mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	66.6% 0.6mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	110% 2.54mg	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	72.2% 1084mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10% 376g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookies, oatmeal, commercially prepared, special dietary per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cookies, oatmeal, commercially prepared, special dietary 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 Cookies, oatmeal, commercially prepared, special dietary:

• 14 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 1.3 times more Vitamin B1, 4.3 times more Vitamin B6 and 42 times more Vitamin C than Cookies, oatmeal, commercially prepared, special dietary.
• While 14 oz of Cookies, oatmeal, commercially prepared, special dietary contain 3.8 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 5.8 times more Vitamin B9, 2.6 times more Vitamin E and 2.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, oatmeal, commercially prepared, special dietary have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cookies, oatmeal, commercially prepared, special dietary:

• 14 ounces of Tomatoes in Juice with Salt have 14.6 times more Water than Cookies, oatmeal, commercially prepared, special dietary.
• While 14 oz of Cookies, oatmeal, commercially prepared, special dietary contain 1.6 times more Calcium, 2.9 times more Copper, 7.1 times more Iron, 1.7 times more Magnesium, 9.4 times more Manganese, 7.2 times more Phosphorus, 6.3 times more Selenium, 2.4 times more Sodium and 4.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, oatmeal, commercially prepared, special dietary contain similar levels of Potassium 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 Cookies, oatmeal, commercially prepared, special dietary contain 28.1 times more Energy, 72 times more Fat, 79.2 times more Saturated Fat, 116 times more Omega 3, 65 times more Omega 6, 20.1 times more Carbohydrate, 12.4 times more Sugars, 1.5 times more Fiber and 6.1 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