Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%

Macro Nutrients

	Tomatoes in Juice with Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	101% 131g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	1.9% 1.37g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	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	41.5% 23.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	29.3% 0.26mg	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	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	51.6% 1.2mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	116% 1734mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.17% 6.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar 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 Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• 7 ounces of Tomatoes in Juice with Salt have 29.9 times more Water than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 3.5 times more Calcium, 2.6 times more Copper, 7.5 times more Iron, 2.6 times more Magnesium, 8.8 times more Manganese, 10.4 times more Phosphorus, 7.6 times more Sodium and 12.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 3.7 times more Sugars than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 7 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 28.6 times more Energy, 64.4 times more Fat, 19.1 times more Carbohydrate and 14.8 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 and Protein