Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cookies, chocolate sandwich, with extra creme filling

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, chocolate sandwich, with extra creme filling	3%	43%	54%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	36% 34.8g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	20% 3.43g	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	74.4% 97g	130g per day for Men 19-50 years
Sugars	5% 3.6g	90% 65.2g	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	0.7% 0.51g	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	% 1.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 63g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	2% 1.1g	11% 6.14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, chocolate sandwich, with extra creme filling	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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0% 0mg	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	16.3% 65.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	7.32% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, chocolate sandwich, with extra creme filling	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	53% 0.48mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	30.6% 0.7mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	33% 498mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.063% 2.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Cookies, chocolate sandwich, with extra creme filling:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 5 times more Vitamin B1, more Vitamin B6 and more Vitamin C than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 5.8 times more Vitamin B9, 3.2 times more Vitamin E and 2.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cookies, chocolate sandwich, with extra creme filling have similar amounts of Vitamin B5 per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Cookies, chocolate sandwich, with extra creme filling:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Calcium, 1.4 times more Potassium and 57.4 times more Water than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain 6.5 times more Copper, 13.7 times more Iron, 3.6 times more Magnesium, 7.3 times more Manganese, 4.1 times more Phosphorus, 11.6 times more Selenium, 3.1 times more Sodium and 6.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.6 times more Fructose than Cookies, chocolate sandwich, with extra creme filling.
• While Cookies, chocolate sandwich, with extra creme filling contain 31.1 times more Energy, 98.1 times more Fat, 160.4 times more Saturated Fat, 13.3 times more Omega 3, 24.9 times more Omega 6, 19.7 times more Carbohydrate, 18 times more Sugars, 1.4 times more Fiber and 5.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, chocolate sandwich, with extra creme filling have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.