Comparing Nutrients in 7 ounces Snack, Pretzel, hard chocolate coated VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	32% 927kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	53.4% 17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	106% 77g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	25% 14g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	2.6% 0.034mg	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	36.7% 147μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	26.5% 0.64μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17.4% 15.7mg	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	8.2% 1.23mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.4% 22μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	28% 280mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4.17μg	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	63% 5.04mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	5.1% 0.12mg	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	36.3% 254mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	52.3% 28.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	65.4% 980mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snack, Pretzel, hard chocolate coated vs Stewed Canned Tomatoes:

• Snack, Pretzel, hard chocolate coated has 2.8 times more Vitamin A, 7.8 times more Vitamin B1, 9.1 times more Vitamin B2, 3.4 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6, 14.8 times more Vitamin B9, more Vitamin B12 and 4.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin C and 1.3 times more Vitamin E than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snack, Pretzel, hard chocolate coated vs Stewed Canned Tomatoes:

• Snack, Pretzel, hard chocolate coated has 4.1 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 7.7 times more Manganese, 6.4 times more Phosphorus, 24.2 times more Selenium, 2.2 times more Sodium and 7.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 29.9 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snack, Pretzel, hard chocolate coated has 18 times more Energy, 92.8 times more Fat, 331.2 times more Saturated Fat, 99.3 times more Omega 3, 34.1 times more Omega 6, 11.3 times more Carbohydrate, 11 times more Sugars, 3.5 times more Fiber and 7.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Snack, Pretzel, hard chocolate coated as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.