Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	4%	44%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	24% 697kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	77.7% 1.24g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	62.7% 10.7g	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	71.3% 93g	130g per day for Men 19-50 years
Sugars	5% 3.6g	64.3% 46.6g	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	0.76% 0.55g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 44.4g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	2% 1.1g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	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	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.32% 0.082mg	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	25.5% 102μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	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	19% 2.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	40% 47.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	51% 0.46mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	38.2% 0.88mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	7.13% 242mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	29.4% 441mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.14% 5.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched 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 Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 2 times more Vitamin B1, 1.9 times more Vitamin B6 and more Vitamin C than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 5.4 times more Vitamin B2, 3.7 times more Vitamin B3, 9 times more Vitamin B9, 3.4 times more Vitamin E and 13 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched:

• 5 ounces of Tomatoes in Juice with Salt have 1.6 times more Calcium and 26.5 times more Water than Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched.
• While 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 6.2 times more Copper, 9.8 times more Iron, 4.1 times more Magnesium, 9.1 times more Manganese, 6.4 times more Phosphorus, 5.6 times more Selenium, 2.7 times more Sodium and 6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain similar levels of Potassium per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched contain 30.8 times more Energy, 98.9 times more Fat, 238 times more Saturated Fat, 219.3 times more Omega 3, 77.5 times more Omega 6, 18.8 times more Carbohydrate, 12.9 times more Sugars and 6.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, enriched offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein