Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Tomatoes in Juice with Salt	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	23% 3.9g	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	98% 128g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	72% 52.2g	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	% 38.7g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	55.6% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	6.56% 0.085mg	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	35.7% 143μg	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	0% 0mg	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	23.7% 3.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	170% 1.53mg	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	107% 8.53mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	158% 3.64mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	66.5% 998mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.27% 9.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Pie Crust, Cookie-type, Chocolate, Ready Crust per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust 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 Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 1.7 times more Vitamin B1, 2.6 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 4.8 times more Vitamin B2, 4.3 times more Vitamin B3, 1.4 times more Vitamin B5, 9 times more Vitamin B9, 3 times more Vitamin E and 7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• 7 ounces of Tomatoes in Juice with Salt have 19 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While 7 oz of Pie Crust, Cookie-type, Chocolate, Ready Crust contain 14.8 times more Copper, 7.5 times more Iron, 4 times more Magnesium, 27 times more Manganese, 7.1 times more Phosphorus, 3.6 times more Selenium, 4.4 times more Sodium and 17.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Pie Crust, Cookie-type, Chocolate, Ready Crust contain similar levels of Calcium and 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 Pie Crust, Cookie-type, Chocolate, Ready Crust contain 30.3 times more Energy, 89.7 times more Fat, 139 times more Saturated Fat, 15.8 times more Omega 3, 20.3 times more Omega 6, 18.6 times more Carbohydrate, 10.3 times more Sugars, 1.4 times more Fiber and 7.7 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