Comparing Nutrients in 14 ounces Tomatoes VS Pretzels, soft, unsalted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pretzels, soft, unsalted	10%	8%	82%

Macro Nutrients

	Tomatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	47.2% 1369kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	12.7% 12.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	21% 3.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	217% 282g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	1.37% 0.99g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	24% 95μg	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	60.4% 54.4mg	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	14.3% 2.14mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pretzels, soft, unsalted	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	10% 375g	1.6% 59.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Pretzels, soft, unsalted per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Pretzels, soft, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Pretzels, soft, unsalted:

• 14 ounces of Tomatoes have more Vitamin A, 4 times more Vitamin B6, more Vitamin C and 2.9 times more Vitamin K than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 11.1 times more Vitamin B1, 15.3 times more Vitamin B2, 7.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Pretzels, soft, unsalted provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Pretzels, soft, unsalted have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Pretzels, soft, unsalted have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Pretzels, soft, unsalted:

• 14 ounces of Tomatoes have 2.7 times more Potassium and 6.3 times more Water than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 2.3 times more Calcium, 2.1 times more Copper, 14.5 times more Iron, 1.9 times more Magnesium, 3.3 times more Phosphorus, more Selenium, 50.4 times more Sodium and 5.5 times more Zinc than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes have 10.5 times more Sugars than Pretzels, soft, unsalted.
• While 14 oz of Pretzels, soft, unsalted contain 19.2 times more Energy, 15.5 times more Fat, 24.8 times more Saturated Fat, 18.3 times more Omega 3, 11.2 times more Omega 6, 18.3 times more Carbohydrate, 1.4 times more Fiber and 9.3 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein