Comparing Nutrients in 7 ounces Cookies, sugar wafer, chocolate-covered VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cookies, sugar wafer, chocolate-covered	3%	47%	50%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cookies, sugar wafer, chocolate-covered	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	36% 1044kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	56.4% 54.8g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	107% 34.2g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	45.4% 7.7g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	5.4% 7g	130g per day for Men 19-50 years
Sugars	142% 103g	7.06% 5.1g	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	NA	3.64% 2.64g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cookies, sugar wafer, chocolate-covered	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	10.7% 0.14mg	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	7.44% 29.8μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	155% 139mg	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	28.6% 4.3mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, sugar wafer, chocolate-covered	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	0% 0mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	58.4% 0.53mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	30.8% 2.46mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	5.87% 0.13mg	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	33% 232mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.093% 3.43g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, sugar wafer, chocolate-covered VS Tomato Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, sugar wafer, chocolate-covered versus 7 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, sugar wafer, chocolate-covered vs Tomato Juice with Salt:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 2.8 times more Vitamin B2, more Vitamin B12, 6.8 times more Vitamin E and 3 times more Vitamin K than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A, 1.5 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cookies, sugar wafer, chocolate-covered.
• Both Cookies, sugar wafer, chocolate-covered and Tomato Juice with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Cookies, sugar wafer, chocolate-covered have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin K
• Both Cookies, sugar wafer, chocolate-covered as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, sugar wafer, chocolate-covered vs Tomato Juice with Salt:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 6.3 times more Copper, 3.2 times more Iron, 4.1 times more Magnesium, 6.2 times more Phosphorus, 1.4 times more Potassium, 10.8 times more Selenium and 5.5 times more Zinc than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.8 times more Sodium and 54.5 times more Water than Cookies, sugar wafer, chocolate-covered.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Cookies, sugar wafer, chocolate-covered as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, sugar wafer, chocolate-covered have 30.9 times more Energy, 95.1 times more Fat, 907.4 times more Saturated Fat, 57.8 times more Omega 3, 176.6 times more Omega 6, 18.7 times more Carbohydrate, 20 times more Sugars, 8.5 times more Fiber and 4.1 times more Protein than Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein