Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Tostada shells, corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Tostada shells, corn	5%	43%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Tostada shells, corn	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	65% 1881kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	96% 93g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	87% 28g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	187% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	197% 256g	130g per day for Men 19-50 years
Sugars	14% 10g	NA	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	60.6% 23g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Tostada shells, corn	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	38.5% 6.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	111% 1.44mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Tostada shells, corn	Recommended Dietary Allowance
Calcium	13% 131mg	30% 302mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	65.3% 0.59mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	62.6% 1.44mg	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	115% 806mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	174% 2608mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	10% 376g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Tostada shells, corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Tostada shells, corn 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 Tostada shells, corn:

• 14 ounces of Tomatoes in Juice with Salt have 1.6 times more Vitamin B1 than Tostada shells, corn.
• While 14 oz of Tostada shells, corn contain 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Tostada shells, corn:

• 14 ounces of Tomatoes in Juice with Salt have 28.5 times more Water than Tostada shells, corn.
• While 14 oz of Tostada shells, corn contain 2.3 times more Calcium, 2.8 times more Copper, 2.7 times more Iron, 7.6 times more Magnesium, 5.3 times more Manganese, 11.9 times more Phosphorus, 3.1 times more Selenium, 5.7 times more Sodium and 10.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Tostada shells, corn 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 Tostada shells, corn contain 29.6 times more Energy, 93.5 times more Fat, 206.2 times more Saturated Fat, 31 times more Omega 3, 82.7 times more Omega 6, 18.6 times more Carbohydrate, 3.1 times more Fiber and 7.8 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