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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Baking chocolate, unsweetened, liquid	8%	69%	23%

Macro Nutrients

	Tomatoes in Juice with Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	69.7% 67.6g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	112% 36g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	3.8% 4.9g	39.5% 51.3g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	67.5% 25.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Baking chocolate, unsweetened, liquid	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	301% 2.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	73.5% 5.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	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	3.44% 24mg	69% 482mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	48.6% 1653mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20.4% 11μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.034% 1.28g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomatoes in 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 Tomatoes in Juice with Salt vs Baking chocolate, unsweetened, liquid:

• 5 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 11.5 times more Vitamin B1, 1.5 times more Vitamin B6 and more Vitamin C than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 5.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Baking chocolate, unsweetened, liquid have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in 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 Tomatoes in Juice with Salt vs Baking chocolate, unsweetened, liquid:

• 5 ounces of Tomatoes in Juice with Salt have 9.6 times more Sodium and 105.3 times more Water than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 1.6 times more Calcium, 36.7 times more Copper, 7.3 times more Iron, 26.5 times more Magnesium, 24.3 times more Manganese, 20 times more Phosphorus, 6.1 times more Potassium, 11.3 times more Selenium and 30.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have more Sugars than Baking chocolate, unsweetened, liquid.
• While 5 oz of Baking chocolate, unsweetened, liquid contain 29.5 times more Energy, 190.8 times more Fat, 743.8 times more Saturated Fat, 150 times more Omega 3, 104.1 times more Omega 6, 10.4 times more Carbohydrate, 9.5 times more Fiber and 15.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein