Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Tomatoes in Juice with Salt	Snacks, potato sticks	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	148% 25.2g	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	58% 75.6g	130g per day for Men 19-50 years
Sugars	5% 3.6g	0.43% 0.31g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	2% 1.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Snacks, potato sticks	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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35% 0.45mg	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	14% 56.7μg	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	74.5% 67mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	49.6% 0.45mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	26% 0.6mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	51.6% 1753mg	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	60% 897mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.084% 3.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Snacks, potato sticks:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A and 6 times more Vitamin B1 than Snacks, potato sticks.
• While Snacks, potato sticks contain 2.1 times more Vitamin B2, 6.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6, 5 times more Vitamin B9, 3.8 times more Vitamin C, 15.4 times more Vitamin E and 8.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, potato sticks have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Snacks, potato sticks:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.8 times more Calcium and 43.1 times more Water than Snacks, potato sticks.
• While Snacks, potato sticks contain 6.1 times more Copper, 4 times more Iron, 6.4 times more Magnesium, 6.2 times more Manganese, 10.1 times more Phosphorus, 6.5 times more Potassium, 11.6 times more Selenium, 5.5 times more Sodium and 8.3 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 11.6 times more Sugars than Snacks, potato sticks.
• While Snacks, potato sticks contain 32.6 times more Energy, 137.6 times more Fat, 261.2 times more Saturated Fat, 17.5 times more Omega 3, 183.5 times more Omega 6, 15.4 times more Carbohydrate, 1.8 times more Fiber and 8.5 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 Snacks, potato sticks have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.