Comparing Nutrients in 100 calories Diet Cranberry Juice OCEAN SPRAY VS Tomatoes

Weight per 100 calories

• Diet Cranberry Juice OCEAN SPRAY: 2500g
• Tomatoes: 556g

Raw Ripe Red Tomatoes have 4.5 times more energy per unit of mass than Diet Cranberry Juice OCEAN SPRAY, which is very low in comparison to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 100 calories - Diet Cranberry Juice OCEAN SPRAY or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Diet Cranberry Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	8.62% 6.25g	20% 14.6g	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	2.4% 1.75g	10.5% 7.6g	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	% 2.5g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 1.75g	% 0g	g per day for Men 19-50 years
Fiber	39.5% 15g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	3.13% 1.75g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Diet Cranberry Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 100μg	21% 83.3μg	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	1086% 978mg	84.6% 76mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cranberry Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Calcium	7.5% 75mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	12.5% 1mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	27.5% 0.63mg	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	0% 0mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.7% 175mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	67% 2480g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Diet Cranberry Juice OCEAN SPRAY vs Tomatoes:

• Diet Cranberry Juice OCEAN SPRAY has 1.2 times more Vitamin B9 and 12.8 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.3 times more Vitamin A, more Vitamin B1, more Vitamin B2, 5.1 times more Vitamin B3, more Vitamin B6, more Vitamin E and more Vitamin K than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Diet Cranberry Juice OCEAN SPRAY vs Tomatoes:

• Diet Cranberry Juice OCEAN SPRAY has 1.4 times more Calcium, 6.3 times more Sodium and 4.7 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, more Phosphorus, 6.6 times more Potassium and 1.3 times more Zinc than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Diet Cranberry Juice OCEAN SPRAY has 2.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fat, 2.3 times more Sugars, 4.3 times more Fructose and 2.8 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.