Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza: 107g

Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have 29.3 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	8%	36%	56%

Macro Nutrients

	Tomatoes in Juice with Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	21% 20g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	7.1% 2.28g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	53.4% 69.4g	130g per day for Men 19-50 years
Sugars	110% 79.7g	1.26% 0.92g	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	56.5% 41g	0% 0g	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	% 38.8g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	156% 59.4g	9.8% 3.73g	38g per day for Men 19-50 years
Protein	44% 24.7g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	NA	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza	Recommended Dietary Allowance
Calcium	103% 1031mg	9.9% 99mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	7.1% 30mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	25.6% 0.59mg	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	76% 531mg	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	10.2% 348mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	NA	55μg per day for Men 19-50 years
Sodium	240% 3594mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	80% 2961g	0.1% 3.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 21.7 times more Vitamin B1, 2.9 times more Vitamin B2, 3.1 times more Vitamin B3 and 5.1 times more Vitamin B5 than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10.4 times more Calcium, 9.5 times more Copper, 3.4 times more Iron, 10.5 times more Magnesium, 3.6 times more Manganese, 2.9 times more Phosphorus, 17.2 times more Potassium, 4.1 times more Sodium, 3.4 times more Zinc and 791.3 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Carbohydrate, 86.9 times more Sugars, more Fructose, 15.9 times more Fiber and 2.4 times more Protein than Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza.
• While Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza contain 2.6 times more Fat, 2.1 times more Saturated Fat, 4 times more Omega 3 and 1.3 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have similar amounts of Energy per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Pepperidge Farm, Goldfish, Baked Snack Crackers, Pizza have insufficient amounts of Glucose and Sucrose in 500 kcal.