Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cookies, molasses

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, molasses	5%	27%	68%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, molasses	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	13.7% 2.33g	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	80.5% 105g	130g per day for Men 19-50 years
Sugars	5% 3.6g	34.4% 25g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, molasses	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	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	28.8% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11.3% 0.15mg	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	31.5% 126μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, molasses	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	58.7% 0.53mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	77.5% 1.8mg	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	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.22% 8.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookies, molasses per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cookies, molasses 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, molasses:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 1.6 times more Vitamin B1, more Vitamin C and 5.4 times more Vitamin E than Cookies, molasses.
• While 5 oz of Cookies, molasses contain 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, 3.5 times more Vitamin B5, 11.1 times more Vitamin B9 and 2.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, molasses provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cookies, molasses have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, molasses 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, molasses:

• 5 ounces of Tomatoes in Juice with Salt have 16.3 times more Water than Cookies, molasses.
• While 5 oz of Cookies, molasses contain 2.2 times more Calcium, 7.2 times more Copper, 11.3 times more Iron, 5.2 times more Magnesium, 18.5 times more Manganese, 5.6 times more Phosphorus, 1.8 times more Potassium, 8 times more Selenium, 4 times more Sodium and 3.8 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 1.9 times more Fiber than Cookies, molasses.
• While 5 oz of Cookies, molasses contain 26.9 times more Energy, 51.2 times more Fat, 94.5 times more Saturated Fat, 22 times more Omega 3, 16.9 times more Omega 6, 21.3 times more Carbohydrate, 6.9 times more Sugars and 7.1 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