Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Diet Cran Cherry OCEAN SPRAY

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Diet Cran Cherry OCEAN SPRAY: 2500g

Tomatoes in Juice with Salt have 4 times more energy per 100g than Diet Cran Cherry OCEAN SPRAY. It has very low energy density when compared to other foods. Diet Cran Cherry OCEAN SPRAY having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Diet Cran Cherry OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Diet Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	22% 16g	7.6% 5.5g	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	11.3% 8.2g	2.4% 1.75g	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	% 7.75g	% 3.75g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	39.5% 15g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	9.38% 5.25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Diet Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	14% 125μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	0% 0mg	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	12.5% 50μg	25% 100μg	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	87.5% 78.8mg	911% 820mg	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	24.6% 3.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Diet Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	20.6% 206mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	13% 0.3mg	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	15% 106mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	2.27% 0.25mg	11mg per day for Men 19-50 years
Water	16% 592g	67% 2478g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Diet Cran Cherry OCEAN SPRAY:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5 times more Vitamin A, more Vitamin B1, more Vitamin B2, 6.8 times more Vitamin B3, more Vitamin B6, more Vitamin E and 6.5 times more Vitamin K than Diet Cran Cherry OCEAN SPRAY.
• While Diet Cran Cherry OCEAN SPRAY contains 2 times more Vitamin B9 and 10.4 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Diet Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Diet Cran Cherry OCEAN SPRAY:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 8.3 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, more Phosphorus, 4 times more Potassium, more Selenium, 3.6 times more Sodium and 3 times more Zinc than Diet Cran Cherry OCEAN SPRAY.
• While Diet Cran Cherry OCEAN SPRAY contains 4.2 times more Water than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Fat, 1.2 times more Carbohydrate, 2.9 times more Sugars and 4.7 times more Fructose than Diet Cran Cherry OCEAN SPRAY.
• While Diet Cran Cherry OCEAN SPRAY contains 1.3 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Diet Cran Cherry OCEAN SPRAY have similar amounts of Energy and Protein per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Diet Cran Cherry OCEAN SPRAY have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.