Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Snacks, potato sticks

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Snacks, potato sticks: 96g

Snacks, potato sticks have 32.6 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 Snacks, potato sticks?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Tomatoes in Juice with Salt	Snacks, potato sticks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	39.3% 51g	130g per day for Men 19-50 years
Sugars	110% 79.7g	0.29% 0.21g	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	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	8.57% 3.26g	38g per day for Men 19-50 years
Protein	44% 24.7g	11.5% 6.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Snacks, potato sticks	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	7.66% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	7.72% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	23.6% 0.31mg	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	9.58% 38.3μg	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	438% 394mg	50.3% 45.3mg	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	123% 18.4mg	58% 8.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	17.6% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	103% 1031mg	1.72% 17.2mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	33.5% 0.3mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	14.6% 61.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	17.6% 0.41mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	40.4% 606mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	8.62% 0.95mg	11mg per day for Men 19-50 years
Water	80% 2961g	0.057% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Snacks, potato sticks:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 195.4 times more Vitamin B1, 15.5 times more Vitamin B2, 4.9 times more Vitamin B3, 9.5 times more Vitamin B5, 11.3 times more Vitamin B6, 6.5 times more Vitamin B9, 8.7 times more Vitamin C, 2.1 times more Vitamin E and 3.8 times more Vitamin K than Snacks, potato sticks.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, potato sticks have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Snacks, potato sticks:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 59.8 times more Calcium, 5.4 times more Copper, 8.2 times more Iron, 5.1 times more Magnesium, 5.2 times more Manganese, 3.2 times more Phosphorus, 5 times more Potassium, 2.8 times more Selenium, 5.9 times more Sodium, 4 times more Zinc and 1405.1 times more Water than Snacks, potato sticks.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Omega 3, 2.1 times more Carbohydrate, 378.2 times more Sugars, 18.2 times more Fiber and 3.8 times more Protein than Snacks, potato sticks.
• While Snacks, potato sticks contain 4.2 times more Fat, 8 times more Saturated Fat and 5.6 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 Snacks, potato sticks have similar amounts of Energy per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.