Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Tomato Juice with Salt	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	0.83% 24kcal	21.6% 625kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	23% 22.3g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	66% 1.06g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	44.4% 7.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	75% 98g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	64.8% 47g	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	16.3% 12g	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	% 8.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 25.8g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	18.3% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	7.4% 0.096mg	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	12.4% 49.6μg	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	110% 99mg	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	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	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	22% 0.2mg	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	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	49.4% 1.14mg	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	23% 162mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Cookies, oatmeal, with raisins per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Juice with Salt versus 5 oz of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Cookies, oatmeal, with raisins:

• 5 oz of Cookies, oatmeal, with raisins contain 2.8 times more Vitamin B1, 2.8 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.8 times more Vitamin B9 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cookies, oatmeal, with raisins provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Cookies, oatmeal, with raisins:

• 5 ounces of Tomato Juice with Salt have 11.8 times more Water than Cookies, oatmeal, with raisins.
• While 5 oz of Cookies, oatmeal, with raisins contain 2.8 times more Calcium, 3.3 times more Copper, 5.9 times more Iron, 3.1 times more Magnesium, 11.8 times more Manganese, 6 times more Phosphorus, 11.8 times more Selenium, 1.3 times more Sodium and 5.9 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Cookies, oatmeal, with raisins contain similar levels of Potassium per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, oatmeal, with raisins contain 25.9 times more Energy, 54.3 times more Fat, 286.3 times more Saturated Fat, 149 times more Omega 3, 242.3 times more Omega 6, 19.5 times more Carbohydrate, 12.8 times more Sugars, 6.3 times more Fructose, 8.3 times more Fiber and 6.9 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