Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Snacks, pretzels, hard, whole-wheat including both salted and unsalted	11%	6%	83%

Macro Nutrients

	Tomatoes in Juice with Salt	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	9.22% 1.57g	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	124% 161g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	NA	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	40.2% 15.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	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	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	32.2% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	42% 0.54mg	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	26.8% 107μg	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	2.2% 2mg	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	Snacks, pretzels, hard, whole-wheat including both salted and unsalted	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	61.7% 0.56mg	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	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	230% 5.3mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	25% 853mg	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	27% 403mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.21% 7.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Snacks, pretzels, hard, whole-wheat including both salted and unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted 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 Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 1.3 times more Vitamin B1 and 12.6 times more Vitamin C than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 5.3 times more Vitamin B2, 9.2 times more Vitamin B3, 6.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 6.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, pretzels, hard, whole-wheat including both salted and unsalted have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Snacks, pretzels, hard, whole-wheat including both salted and unsalted:

• 7 ounces of Tomatoes in Juice with Salt have 24.3 times more Water than Snacks, pretzels, hard, whole-wheat including both salted and unsalted.
• While 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 5.4 times more Copper, 4.7 times more Iron, 3 times more Magnesium, 39.1 times more Manganese, 7.4 times more Phosphorus, 2.3 times more Potassium, 1.8 times more Sodium and 5.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain similar levels of Calcium per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, pretzels, hard, whole-wheat including both salted and unsalted contain 22.6 times more Energy, 10.4 times more Fat, 10 times more Omega 3, 8.1 times more Omega 6, 23.4 times more Carbohydrate, 4.1 times more Fiber and 14.1 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