Comparing Nutrients in 7 ounces Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	26% 756kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.65% 1.5g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	32.2% 18g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.8mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	17% 0.22mg	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	41% 165μg	3.97% 16μg	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	0% 0mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	41.4% 3.3mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	154% 3.55mg	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	32% 224mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	227% 3403mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Tomatoes in Juice with Salt:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 10.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 3.2 times more Vitamin B1 and more Vitamin C than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Tomatoes in Juice with Salt:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 5.1 times more Copper, 2.9 times more Iron, 3.5 times more Magnesium, 26.3 times more Manganese, 6.6 times more Phosphorus, 8.3 times more Selenium, 14.9 times more Sodium and 7.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Potassium and 28.7 times more Water than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, pretzels, hard, plain, made with unenriched flour, salted have 23.8 times more Energy, 14 times more Fat, 22.1 times more Saturated Fat, 15 times more Omega 3, 11.9 times more Omega 6, 22.8 times more Carbohydrate, 1.5 times more Fiber and 11.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.