Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	52.8% 51g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	107% 34g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	52.6% 8.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	102% 133g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	102% 74g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.77% 0.13mg	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	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	42.8% 0.38mg	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	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	40% 0.92mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Cookies, graham crackers, chocolate-coated:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10 times more Vitamin A, 2.1 times more Vitamin B1, 1.7 times more Vitamin B6 and 126 times more Vitamin C than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 2.7 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B5, 6.3 times more Vitamin B9, more Vitamin B12, 1.7 times more Vitamin E and 2.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Cookies, graham crackers, chocolate-coated:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 47.4 times more Water than Cookies, graham crackers, chocolate-coated.
• While Cookies, graham crackers, chocolate-coated contain 1.4 times more Calcium, 3.7 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 6.8 times more Manganese, 5.1 times more Phosphorus, 1.4 times more Potassium, 15.9 times more Selenium, 2.3 times more Sodium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 7 ounces:

• Cookies, graham crackers, chocolate-coated contain 31.3 times more Energy, 103.2 times more Fat, 505.9 times more Saturated Fat, 13.3 times more Omega 3, 46.5 times more Omega 6, 19.2 times more Carbohydrate, 14.6 times more Sugars and 5.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cookies, graham crackers, chocolate-coated have similar amounts of Fiber per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.