Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Cookies, fig bars

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, fig bars	4%	18%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	6.96% 2.23g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	30% 5.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	108% 141g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	127% 92g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	24% 9.13g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	23.2% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.4% 0.15mg	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	3.97% 16μg	17.4% 69.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0.66% 0.6mg	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	7.8% 1.17mg	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	9.6% 11.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, fig bars	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	32.4% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	29.6% 0.68mg	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	4.8% 33.7mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	46.3% 695mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.88% 32.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookies, fig bars per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Cookies, fig bars to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Cookies, fig bars:

• 7 ounces of Tomatoes in Juice with Salt have 2.2 times more Vitamin A, 3.6 times more Vitamin B1, 1.5 times more Vitamin B6 and 42 times more Vitamin C than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 3.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B5, 4.4 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, fig bars provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, fig bars have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, fig bars have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Cookies, fig bars:

• 7 ounces of Tomatoes in Juice with Salt have 5.7 times more Water than Cookies, fig bars.
• While 7 oz of Cookies, fig bars contain 1.9 times more Calcium, 2.8 times more Copper, 5.1 times more Iron, 2.7 times more Magnesium, 5 times more Manganese, 3.6 times more Phosphorus, 4.7 times more Selenium, 3 times more Sodium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, fig bars contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cookies, fig bars contain 21.8 times more Energy, 29.2 times more Fat, 33 times more Saturated Fat, 45.5 times more Omega 3, 26.6 times more Omega 6, 20.4 times more Carbohydrate, 18.2 times more Sugars, 2.4 times more Fiber and 4.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein