Comparing Nutrients in 100 calories Cola VS Tomatoes in Juice with Salt

Weight per 100 calories

• Cola: 238g
• Tomatoes in Juice with Salt: 625g

Cola has 2.6 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cola or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cola	0%	5%	95%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cola	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	32.6% 23.7g	22% 16g	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	19% 14g	11.3% 8.2g	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	% 9.76g	% 7.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	31.3% 12g	38g per day for Men 19-50 years
Protein	0% 0g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Cola	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53.4% 0.69mg	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	0% 0μg	12.5% 50μg	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	0% 0mg	87.5% 78.8mg	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	0% 0mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cola	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.24% 2.4mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	1.85% 0.017mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	0.6% 0.048mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	0.31% 0.007mg	18.5% 0.43mg	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	3.06% 21.4mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	0.35% 12mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	0.43% 0.24μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	0.48% 7.14mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	1.95% 0.21mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	5.75% 213g	16% 592g	3700g per day for Men 19-50 years

Cola VS Tomatoes In Juice With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cola or Tomatoes in Juice with Salt?

Lets compare vitamin content per 100 calories of Cola vs Tomatoes in Juice with Salt:

• 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Regular Carbonated Cola.
• 100 calories of Cola have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Regular Carbonated Cola as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cola vs Tomatoes in Juice with Salt:

• 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 86.6 times more Calcium, 19.5 times more Copper, 74.8 times more Iron, more Magnesium, 59.5 times more Manganese, 5 times more Phosphorus, 100.3 times more Potassium, 18.4 times more Selenium, 100.6 times more Sodium, 3.5 times more Zinc and 2.8 times more Water than Regular Carbonated Cola.
• 100 calories of Cola lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cola have 1.5 times more Sugars and 1.7 times more Fructose than Tomatoes in Juice with Salt.
• While 100 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Omega 6, more Fiber and more Protein than Regular Carbonated Cola.
• Both Cola and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Cola provide inadequate amounts of Omega 6, Fiber and Protein
• Both Regular Carbonated Cola as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 100 calories.