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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, oatmeal sandwich, with creme filling	3%	41%	56%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	58.3% 9.9g	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	60.6% 79g	130g per day for Men 19-50 years
Sugars	5% 3.6g	61.3% 44.5g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, oatmeal sandwich, with creme filling	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	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5% 0.065mg	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	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	21% 3.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	6.38% 7.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, oatmeal sandwich, with creme filling	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	21.6% 0.19mg	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	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	50.8% 1.17mg	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% 133mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	5.67% 193mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	17.5% 9.64μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	47.2% 709mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookies, oatmeal sandwich, with creme filling per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 5 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B6 and more Vitamin C than Cookies, oatmeal sandwich, with creme filling.
• While 5 oz of Cookies, oatmeal sandwich, with creme filling contain 2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 4.8 times more Vitamin B9, 3.7 times more Vitamin E and 2.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Cookies, oatmeal sandwich, with creme filling have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, oatmeal sandwich, with creme filling 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, oatmeal sandwich, with creme filling:

• 5 ounces of Tomatoes in Juice with Salt have more Calcium, 1.4 times more Potassium and 4.3 times more Water than Cookies, oatmeal sandwich, with creme filling.
• While 5 oz of Cookies, oatmeal sandwich, with creme filling contain 2.6 times more Copper, 3.3 times more Iron, 3.5 times more Magnesium, 12.1 times more Manganese, 5.5 times more Phosphorus, 9.7 times more Selenium, 4.3 times more Sodium and 5.6 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
• 5 ounces of Cookies, oatmeal sandwich, with creme filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cookies, oatmeal sandwich, with creme filling contain 24.9 times more Energy, 73.2 times more Fat, 153.7 times more Saturated Fat, 110.3 times more Omega 3, 72.1 times more Omega 6, 16 times more Carbohydrate, 12.3 times more Sugars, 1.4 times more Fiber and 3.3 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