Comparing Nutrients in 100 calories Tomatoes VS Tomato Juice

Weight per 100 calories

• Tomatoes: 556g
• Tomato Juice: 588g

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

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Tomatoes	Tomato Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.84% 0.029g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16% 20.8g	130g per day for Men 19-50 years
Sugars	20% 14.6g	21% 15g	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	10.5% 7.6g	10.8% 7.82g	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	% 6.94g	% 7.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	6.2% 2.35g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tomato Juice	Recommended Dietary Allowance
Vitamin A	26% 233μg	15% 135μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	29.4% 118μg	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	84.6% 76mg	458% 412mg	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	20% 3mg	12.5% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	11.3% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tomato Juice	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	27.5% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	1% 40.6μg	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	18.8% 1.5mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	15.4% 64.7mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	17.4% 0.4mg	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	19% 133mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	37.5% 1276mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.35% 2.94μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.92% 59mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	14% 525g	15% 554g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin A, 1.6 times more Vitamin E and 3.2 times more Vitamin K than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 2.9 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 5.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Tomato Juice no Salt have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Tomato Juice:

• Raw Ripe Red Tomatoes have 1.3 times more Copper, 1.6 times more Manganese and 1.5 times more Zinc than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 3.2 times more Fluoride, 1.5 times more Iron, more Selenium and 2.1 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Tomato Juice no Salt have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 3.4 times more Omega 6 and 2.8 times more Fiber than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.5 times more Fat and 1.8 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Tomato Juice no Salt have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Tomato Juice no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.