Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	54.4% 1579kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	51.6% 0.83g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	247% 322g	130g per day for Men 19-50 years
Sugars	16% 11.6g	290% 210g	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	55% 21g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	10% 91μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	59.7% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	75.7% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	26% 0.34mg	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	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	1.5% 1.36mg	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	18% 2.68mg	19.7% 2.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	22% 26.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Calcium	15% 150mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	74% 0.67mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	67.6% 1.56mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.6% 430g	2.02% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookies, fig bars per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Cookies, fig bars 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 Cookies, fig bars:

• 1 pound of Tomatoes in Juice with Salt has 2.2 times more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 42 times more Vitamin C than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 3.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B5, 4.4 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, fig bars provide similar amounts of Vitamin E per one pound.
• 1 pound of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 1 pound of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, fig bars have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Cookies, fig bars:

• 1 pound of Tomatoes in Juice with Salt has 5.7 times more Water than Cookies, fig bars.
• While 1 lb of Cookies, fig bars contains 1.9 times more Calcium, 2.8 times more Copper, 5.1 times more Iron, 2.7 times more Magnesium, 5 times more Manganese, 3.6 times more Phosphorus, 4.7 times more Selenium, 3 times more Sodium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, fig bars contain similar levels of Potassium per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cookies, fig bars contains 21.8 times more Energy, 29.2 times more Fat, 33 times more Saturated Fat, 45.5 times more Omega 3, 26.6 times more Omega 6, 20.4 times more Carbohydrate, 18.2 times more Sugars, 2.4 times more Fiber and 4.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein