Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Sweet Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Sweet Potato Chips	2%	55%	43%

Macro Nutrients

	Tomato Juice with Salt	Sweet Potato Chips	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	18.2% 5.84g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	142% 2.27g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	129% 22g	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	86.7% 113g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	24% 17.5g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	3% 1.7g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Sweet Potato Chips	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	261% 2350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	81.7% 1.06mg	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	18.4% 73.4μg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	40.5% 48.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Sweet Potato Chips	Recommended Dietary Allowance
Calcium	2% 20mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	91% 0.82mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	116% 2.68mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	54% 1836mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Sweet Potato Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Juice with Salt versus 7 oz of Sweet Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Sweet Potato Chips:

• 7 ounces of Tomato Juice with Salt have more Vitamin C than Sweet Potato Chips.
• While 7 oz of Unsalted Sweet Potato Chips contain 51.5 times more Vitamin A, 2.1 times more Vitamin B2, 3.1 times more Vitamin B3, 7.6 times more Vitamin B6, 1.9 times more Vitamin B9, 30.7 times more Vitamin E and 10.7 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Sweet Potato Chips provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 7 ounces of Sweet Potato Chips have insufficient amounts of Vitamin C
• Both Canned Tomato Juice with Salt as well as Unsalted Sweet Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Sweet Potato Chips:

• 7 ounces of Tomato Juice with Salt have 7.2 times more Sodium and 20.9 times more Water than Sweet Potato Chips.
• While 7 oz of Unsalted Sweet Potato Chips contain 5.9 times more Calcium, 9.8 times more Copper, 5.4 times more Iron, 5.9 times more Magnesium, 19.8 times more Manganese, 7.6 times more Phosphorus, 4.3 times more Potassium, 4.2 times more Selenium and 4.8 times more Zinc than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Unsalted Sweet Potato Chips contain 31.3 times more Energy, 111.6 times more Fat, 154.8 times more Saturated Fat, 228.8 times more Omega 3, 503.6 times more Omega 6, 16.1 times more Carbohydrate, 3.4 times more Sugars, 22 times more Fiber and 3.5 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