Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Tomato Juice with Salt	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	75% 12.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	104% 135g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	0% 0g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	35% 13.3g	38g per day for Men 19-50 years
Protein	3% 1.7g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	32.5% 0.42mg	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	9.92% 39.7μg	40.7% 163μg	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	155% 139mg	0% 0mg	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	4.23% 0.64mg	15.7% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	30.3% 36.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	2% 20mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	58.7% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	129% 2.96mg	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	5.4% 37.7mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.53% 19.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Crackers, saltines, whole wheat (includes multi-grain) per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Juice with Salt versus 7 oz of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Crackers, saltines, whole wheat (includes multi-grain):

• 7 ounces of Tomato Juice with Salt have more Vitamin A and more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 4.7 times more Vitamin B1, 2.9 times more Vitamin B2, 6.6 times more Vitamin B3, 3 times more Vitamin B6, 4.1 times more Vitamin B9, 3.7 times more Vitamin E and 8 times more Vitamin K than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Crackers, saltines, whole wheat (includes multi-grain):

• 7 ounces of Tomato Juice with Salt have 9.6 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 6.3 times more Copper, 13.2 times more Iron, 6.4 times more Magnesium, 22 times more Manganese, 10.3 times more Phosphorus, 51.6 times more Selenium, 4.8 times more Sodium and 13.3 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Canned Tomato Juice with Salt as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 7 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 23.4 times more Energy, 36.9 times more Fat, 157.8 times more Omega 3, 292.6 times more Omega 6, 19.3 times more Carbohydrate, 16.8 times more Fiber and 8.4 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein