Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Puddings, tapioca, ready-to-eat, fat free

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Tomatoes in Juice with Salt	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	39% 28g	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	0% 0g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Puddings, tapioca, ready-to-eat, fat free	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	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.05% 0.04mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25.6% 0.62μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0.66% 0.6mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	3.97% 0.036mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	0.95% 0.022mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.1% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Puddings, tapioca, ready-to-eat, fat free per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Puddings, tapioca, ready-to-eat, fat free 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 Puddings, tapioca, ready-to-eat, fat free:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 44.2 times more Vitamin B1, 7 times more Vitamin B3, 3.9 times more Vitamin B5, 5.6 times more Vitamin B6, 4 times more Vitamin B9, 42 times more Vitamin C, 59 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While 7 oz of Puddings, tapioca, ready-to-eat, fat free contain 1.4 times more Vitamin B2 and more Vitamin B12 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 Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Puddings, tapioca, ready-to-eat, fat free:

• 7 ounces of Tomatoes in Juice with Salt have 2.9 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 6.2 times more Manganese, 2.7 times more Potassium and 1.2 times more Water than Puddings, tapioca, ready-to-eat, fat free.
• While 7 oz of Puddings, tapioca, ready-to-eat, fat free contain 1.6 times more Calcium, 3.9 times more Phosphorus and 1.6 times more Sodium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have more Fiber than Puddings, tapioca, ready-to-eat, fat free.
• While 7 oz of Puddings, tapioca, ready-to-eat, fat free contain 5.9 times more Energy, 6.1 times more Carbohydrate, 5.6 times more Sugars and 1.8 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
• 7 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.