Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Baking chocolate, unsweetened, liquid

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Tomato Juice with Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	0.83% 24kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	112% 36g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	84.2% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	0% 0g	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	2.6% 1.9g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	67.5% 25.7g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	7.85% 0.1mg	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	7.1% 28.3μg	6.73% 27μg	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	110% 99mg	0% 0mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	301% 2.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	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	6.9% 0.55mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	89.4% 376mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	102% 2.34mg	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	3.85% 27mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	48.6% 1653mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.034% 1.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Baking chocolate, unsweetened, liquid per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Juice with Salt versus 5 oz of Baking chocolate, unsweetened, liquid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Baking chocolate, unsweetened, liquid:

• 5 ounces of Tomato Juice with Salt have 23 times more Vitamin A, 2 times more Vitamin B1 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 3.6 times more Vitamin B2 and 3.1 times more Vitamin B3 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Baking chocolate, unsweetened, liquid provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Baking chocolate, unsweetened, liquid:

• 5 ounces of Tomato Juice with Salt have 21.1 times more Sodium and 104.7 times more Water than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 5.4 times more Calcium, 45.5 times more Copper, 10.6 times more Iron, 24.1 times more Magnesium, 24.3 times more Manganese, 17.9 times more Phosphorus, 5.4 times more Potassium, 15.8 times more Selenium and 33.5 times more Zinc than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Juice with Salt have more Sugars than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 27.8 times more Energy, 164.5 times more Fat, 1331.1 times more Saturated Fat, 120 times more Omega 3, 459.1 times more Omega 6, 10.3 times more Carbohydrate, 45.3 times more Fiber and 14.2 times more Protein than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein