Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Falafel	16%	47%	37%

Macro Nutrients

	Tomatoes in Juice with Salt	Falafel	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	5.78% 0.98g	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	48.6% 63g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.8% 1.57g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Falafel	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	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	19% 0.25mg	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	46% 185μg	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	27.8% 25mg	3.53% 3.18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Falafel	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	57% 0.51mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	59.6% 1.37mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	5.1% 188g	1.86% 68.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Falafel per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Falafel 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 Falafel:

• 7 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A, 3.9 times more Vitamin B1 and 7.9 times more Vitamin C than Falafel.
• While 7 oz of Home prepared Falafel contain 3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5 and 11.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Falafel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Falafel have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Home prepared Falafel have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Falafel:

• 7 ounces of Tomatoes in Juice with Salt have 2.7 times more Water than Falafel.
• While 7 oz of Home prepared Falafel contain 1.6 times more Calcium, 5 times more Copper, 6 times more Iron, 8.2 times more Magnesium, 10.2 times more Manganese, 11.3 times more Phosphorus, 3.1 times more Potassium, 2.6 times more Sodium and 12.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Home prepared Falafel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Home prepared Falafel contain 20.8 times more Energy, 71.2 times more Fat, 70.1 times more Saturated Fat, 27.8 times more Omega 3, 5.1 times more Omega 6, 9.2 times more Carbohydrate and 16.8 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