Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Tortilla chips, low fat, baked without fat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Tortilla chips, low fat, baked without fat	11%	12%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	61.3% 1778kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	59% 10g	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	245% 318g	130g per day for Men 19-50 years
Sugars	14% 10g	3.67% 2.66g	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	55.4% 21g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	10.4% 1.67mg	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	55% 0.71mg	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	16% 63.5μg	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	0.88% 0.79mg	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	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Tortilla chips, low fat, baked without fat	Recommended Dietary Allowance
Calcium	13% 131mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	48.5% 0.44mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	92% 385mg	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	180% 1262mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	113% 62.3μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	137% 2052mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	10% 376g	0.18% 6.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Tortilla chips, low fat, baked without fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Tortilla chips, low fat, baked without fat 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 Tortilla chips, low fat, baked without fat:

• 14 ounces of Tomatoes in Juice with Salt have 4 times more Vitamin A, 2.6 times more Vitamin B1, 1.7 times more Vitamin B3, 63 times more Vitamin C and 13 times more Vitamin K than Tortilla chips, low fat, baked without fat.
• While 14 oz of Tortilla chips, low fat, baked without fat contain 5.1 times more Vitamin B2, 1.6 times more Vitamin B6, 2 times more Vitamin B9 and 1.3 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Tortilla chips, low fat, baked without fat have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Tortilla chips, low fat, baked without fat:

• 14 ounces of Tomatoes in Juice with Salt have 55.7 times more Water than Tortilla chips, low fat, baked without fat.
• While 14 oz of Tortilla chips, low fat, baked without fat contain 4.8 times more Calcium, 2.1 times more Copper, 2.8 times more Iron, 9.7 times more Magnesium, 18.7 times more Phosphorus, 1.4 times more Potassium, 22.4 times more Selenium, 4.5 times more Sodium and 9.6 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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 3.8 times more Sugars than Tortilla chips, low fat, baked without fat.
• While 14 oz of Tortilla chips, low fat, baked without fat contain 28 times more Energy, 22.8 times more Fat, 25 times more Saturated Fat, 19.5 times more Omega 3, 26 times more Omega 6, 23.1 times more Carbohydrate, 2.8 times more Fiber and 13.9 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