Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Tomato Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Energy	5.86% 170kcal	120% 3480kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	75.3% 73g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	35% 11.2g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	152% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	545% 709g	130g per day for Men 19-50 years
Sugars	35.6% 26g	639% 464g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	121% 46g	38g per day for Men 19-50 years
Protein	15% 8.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	72.8% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	57.7% 0.75mg	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	50% 200μg	87.5% 350μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.5% 0.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	779% 701mg	3.33% 3mg	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	21.3% 3.2mg	43.3% 6.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	48.3% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Calcium	10% 100mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	149% 3.43mg	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	27% 190mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	25.5% 942g	4.46% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cookies, fig bars per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Cookies, fig bars:

• 1 kilogram of Tomato Juice with Salt has 2.6 times more Vitamin A and 233.7 times more Vitamin C than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B9, more Vitamin B12, 2 times more Vitamin E and 2.5 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cookies, fig bars provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• 1 kilogram of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Cookies, fig bars have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Cookies, fig bars:

• 1 kilogram of Tomato Juice with Salt has 5.7 times more Water than Cookies, fig bars.
• While 1 kg of Cookies, fig bars contains 6.4 times more Calcium, 3.5 times more Copper, 7.4 times more Iron, 2.5 times more Magnesium, 5 times more Manganese, 3.3 times more Phosphorus, 6.6 times more Selenium, 1.4 times more Sodium and 3.5 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cookies, fig bars contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cookies, fig bars contains 20.5 times more Energy, 25.2 times more Fat, 59.1 times more Saturated Fat, 36.4 times more Omega 3, 117.4 times more Omega 6, 20.1 times more Carbohydrate, 18 times more Sugars, 11.5 times more Fiber and 4.4 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein