Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS SILK Raspberry soy yogurt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
SILK Raspberry soy yogurt	10%	12%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	SILK Raspberry soy yogurt	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0% 0g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	27% 35g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	35.4% 25.7g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	8.33% 4.66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	SILK Raspberry soy yogurt	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	39% 35mg	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	SILK Raspberry soy yogurt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	NA	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	11% 379mg	NA	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	NA	11mg per day for Men 19-50 years
Water	5.1% 188g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS SILK Raspberry soy yogurt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of SILK Raspberry soy yogurt 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 SILK Raspberry soy yogurt:

• 7 oz of SILK Raspberry soy yogurt contain 1.4 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs SILK Raspberry soy yogurt:

• 7 ounces of Tomatoes in Juice with Salt have 7.7 times more Sodium and 1.2 times more Water than SILK Raspberry soy yogurt.
• While 7 oz of SILK Raspberry soy yogurt contain 5.3 times more Calcium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and SILK Raspberry soy yogurt contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 3.2 times more Fiber than SILK Raspberry soy yogurt.
• While 7 oz of SILK Raspberry soy yogurt contain 5.5 times more Energy, 5.1 times more Carbohydrate, 5.1 times more Sugars and 3 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 SILK Raspberry soy yogurt provide inadequate amounts of Fiber