Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	91% 15.4g	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	201% 262g	130g per day for Men 19-50 years
Sugars	14% 10g	283% 205g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, sugar wafer, chocolate-covered	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	16% 2.55mg	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	14.7% 0.19mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	57% 8.57mg	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	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	13% 131mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	117% 1.05mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	42.5% 179mg	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	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	10% 376g	0.19% 6.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookies, sugar wafer, chocolate-covered per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cookies, sugar wafer, chocolate-covered 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, sugar wafer, chocolate-covered:

• 14 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 6.1 times more Vitamin B1, 2.3 times more Vitamin B6 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 3.9 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, 3.7 times more Vitamin E and 2.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, sugar wafer, chocolate-covered provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 14 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cookies, sugar wafer, chocolate-covered:

• 14 ounces of Tomatoes in Juice with Salt have more Calcium and 54.8 times more Water than Cookies, sugar wafer, chocolate-covered.
• While 14 oz of Cookies, sugar wafer, chocolate-covered contain 5.1 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 6.9 times more Phosphorus, 1.6 times more Potassium, 7.7 times more Selenium and 5.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, sugar wafer, chocolate-covered contain similar levels of Sodium per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cookies, sugar wafer, chocolate-covered lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cookies, sugar wafer, chocolate-covered contain 32.9 times more Energy, 110.4 times more Fat, 507.1 times more Saturated Fat, 72.3 times more Omega 3, 40.1 times more Omega 6, 19 times more Carbohydrate, 20.3 times more Sugars, 1.8 times more Fiber and 4.4 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