Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	33% 960kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	75.6% 13g	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% 127g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	103% 74.6g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	14.5% 8.14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	42% 379μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.34% 0.069mg	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	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	30% 4.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	27% 0.24mg	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	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	39% 0.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	74% 1111mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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, prepared from recipe, graham cracker, chilled 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, prepared from recipe, graham cracker, chilled:

• 7 ounces of Tomatoes in Juice with Salt have 5.6 times more Vitamin B1, 3.2 times more Vitamin B6 and more Vitamin C than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 9.6 times more Vitamin A, 3.1 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 4.3 times more Vitamin B9, 3.9 times more Vitamin E and 9.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 7 ounces of Tomatoes in Juice with Salt have 1.7 times more Calcium, 2.2 times more Potassium and 15.5 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 2.3 times more Copper, 3.7 times more Iron, 1.8 times more Magnesium, 6.7 times more Manganese, 3.8 times more Phosphorus, 8.4 times more Selenium, 4.9 times more Sodium and 3.8 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 Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 1.3 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 7 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 30.3 times more Energy, 97.6 times more Fat, 149.8 times more Saturated Fat, 73.5 times more Omega 3, 66.8 times more Omega 6, 18.4 times more Carbohydrate, 14.7 times more Sugars and 5.2 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