Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Cookie, butter or sugar, with chocolate icing or filling

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookie, butter or sugar, with chocolate icing or filling	3%	42%	55%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	210% 67g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	126% 21.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	240% 312g	130g per day for Men 19-50 years
Sugars	16% 11.6g	211% 153g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	59.5% 9.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	9.07% 0.12mg	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	9.07% 36.3μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.76% 4.54IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookie, butter or sugar, with chocolate icing or filling	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	11% 77mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	31.2% 1061mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	91% 1365mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookie, butter or sugar, with chocolate icing or filling per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Cookie, butter or sugar, with chocolate icing or filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 1.7 times more Vitamin B1, 4.3 times more Vitamin B6 and more Vitamin C than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 3.5 times more Vitamin B2, 2.9 times more Vitamin B3, 8.9 times more Vitamin B9, 3.1 times more Vitamin E and 2.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookie, butter or sugar, with chocolate icing or filling have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Cookie, butter or sugar, with chocolate icing or filling:

• 1 pound of Tomatoes in Juice with Salt has 1.7 times more Calcium and 47.4 times more Water than Cookie, butter or sugar, with chocolate icing or filling.
• While 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 7 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium, 4.4 times more Phosphorus, 12.9 times more Selenium and 2.6 times more Sodium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookie, butter or sugar, with chocolate icing or filling contain similar levels of Potassium per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium
• 1 pound of Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookie, butter or sugar, with chocolate icing or filling lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookie, butter or sugar, with chocolate icing or filling contains 31.4 times more Energy, 94 times more Fat, 435.3 times more Saturated Fat, 89.3 times more Omega 3, 48.8 times more Omega 6, 19.8 times more Carbohydrate, 13.3 times more Sugars and 5.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookie, butter or sugar, with chocolate icing or filling offer comparable quantities of Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein