Comparing Nutrients in 100 calories Tomatoes in Juice VS Tomatoes

Weight per 100 calories

• Tomatoes in Juice: 625g
• Tomatoes: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Tomatoes in Juice or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tomatoes in Juice	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	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	16.7% 21.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.3% 8.2g	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	% 7.75g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Tomatoes	Recommended Dietary Allowance
Vitamin A	15.3% 138μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	12.5% 50μg	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	87.5% 78.8mg	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	24.6% 3.7mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Tomatoes	Recommended Dietary Allowance
Calcium	20.6% 206mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	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	15% 106mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.17% 62.5mg	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	16% 592g	14% 525g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have 17.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 1.2 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin A, 1.7 times more Vitamin B9 and 2.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Ripe Red Tomatoes have similar amounts of Vitamin C per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice 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 Tomatoes in Juice vs Tomatoes:

• Canned Red Ripe Tomatoes in Tomato Juice have 3.7 times more Calcium, 2.4 times more Iron, more Selenium and 2.3 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Potassium and Water per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.4 times more Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.8 times more Fiber than Raw Ripe Red Tomatoes.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.