Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cake, yellow, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cake, yellow, enriched, dry mix	4%	8%	88%

Macro Nutrients

	Tomatoes in Juice with Salt	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	1.8% 0.31g	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	89.3% 116g	130g per day for Men 19-50 years
Sugars	5% 3.6g	84.6% 61.4g	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	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.4% 0.11mg	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	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.9% 0.14μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cake, yellow, enriched, dry mix	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	11.3% 0.1mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	11.8% 0.27mg	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	62.8% 439mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	1.96% 66.6mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.28% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cake, yellow, enriched, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cake, yellow, enriched, dry mix 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 Cake, yellow, enriched, dry mix:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 2.5 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin C than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 4.2 times more Vitamin B2, 3.3 times more Vitamin B3, 3.1 times more Vitamin B5, 8.5 times more Vitamin B9, more Vitamin B12 and 1.6 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cake, yellow, enriched, dry mix provide similar amounts of Vitamin K per five ounces.
• 5 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 5 ounces of Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cake, yellow, enriched, dry mix have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Cake, yellow, enriched, dry mix:

• 5 ounces of Tomatoes in Juice with Salt have 4.1 times more Potassium and 13.2 times more Water than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 6.4 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 2.8 times more Manganese, 18.2 times more Phosphorus, 4.3 times more Selenium, 6.3 times more Sodium and 2.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cake, yellow, enriched, dry mix contain similar levels of Magnesium per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cake, yellow, enriched, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 1.6 times more Fiber than Cake, yellow, enriched, dry mix.
• While 5 oz of Cake, yellow, enriched, dry mix contain 23.4 times more Energy, 14 times more Fat, 47.6 times more Saturated Fat, 23.6 times more Carbohydrate, 17 times more Sugars and 4.7 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 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cake, yellow, enriched, dry mix provide inadequate amounts of Omega 3 and Omega 6 in five ounces.