Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Tomatoes in Juice with Salt	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	43% 42g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	43% 7.3g	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	100% 130g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	97% 70.3g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	46.4% 7.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	21.2% 0.28mg	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	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	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% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	52.3% 0.47mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	78.7% 1.8mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	27.8% 15.3μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	48.7% 730mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cookies, peanut butter sandwich, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular:

• 7 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 1.8 times more Vitamin B1 and 126 times more Vitamin C than Cookies, peanut butter sandwich, regular.
• While 7 oz of Cookies, peanut butter sandwich, regular contain 4.8 times more Vitamin B2, 5.3 times more Vitamin B3, 7.8 times more Vitamin B5, 1.3 times more Vitamin B6, 7.6 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin E and 1.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 7 ounces of Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Cookies, peanut butter sandwich, regular:

• 7 ounces of Tomatoes in Juice with Salt have 33.8 times more Water than Cookies, peanut butter sandwich, regular.
• While 7 oz of Cookies, peanut butter sandwich, regular contain 1.6 times more Calcium, 4.6 times more Copper, 4.6 times more Iron, 4.9 times more Magnesium, 13.4 times more Manganese, 11.1 times more Phosphorus, 11 times more Selenium, 3.2 times more Sodium and 8.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, peanut butter sandwich, regular 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, peanut butter sandwich, regular contain 29.9 times more Energy, 84.4 times more Fat, 146.9 times more Saturated Fat, 26.8 times more Omega 3, 38 times more Omega 6, 18.9 times more Carbohydrate, 13.9 times more Sugars and 11.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cookies, peanut butter sandwich, regular offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein