Comparing Nutrients in 14 ounces Apple Juice with Vitamin C VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Apple Juice with Vitamin C	1%	3%	96%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Apple Juice with Vitamin C	Tomato Paste	Recommended Dietary Allowance
Energy	6.3% 183kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.5% 45g	57.7% 75g	130g per day for Men 19-50 years
Sugars	52.7% 38g	66.7% 48.3g	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	31.4% 22.7g	32% 23.2g	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	% 10.4g	% 23g	g per day for Men 19-50 years
Sucrose	% 5g	% 1.2g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	43% 16.3g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Apple Juice with Vitamin C	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.19mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	66% 0.86mg	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% 47.6μg	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	170% 153mg	97% 87mg	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	0.26% 0.04mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apple Juice with Vitamin C	Tomato Paste	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	5.3% 0.048mg	161% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	3.88% 155μg	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	5.95% 0.48mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	52% 1.2mg	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	3.97% 27.8mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	9.47% 350g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Apple Juice with Vitamin C VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Apple Juice with Vitamin C versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Apple Juice with Vitamin C vs Tomato Paste:

• 14 ounces of Apple Juice with Vitamin C have 1.8 times more Vitamin C than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 2.9 times more Vitamin B1, 9 times more Vitamin B2, 42.1 times more Vitamin B3, 2.9 times more Vitamin B5, 12 times more Vitamin B6, more Vitamin B9, 430 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• 14 ounces of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Bottled Apple Juice with Vitamin C as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Apple Juice with Vitamin C vs Tomato Paste:

• 14 ounces of Apple Juice with Vitamin C have 1.2 times more Water than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4.5 times more Calcium, 30.4 times more Copper, 24.8 times more Iron, 8.4 times more Magnesium, 4.1 times more Manganese, 11.9 times more Phosphorus, 10 times more Potassium, 53 times more Selenium, 14.8 times more Sodium and 31.5 times more Zinc than Bottled Apple Juice with Vitamin C.
• 14 ounces of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned Tomato Paste contain 1.8 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Sugars, 20.5 times more Fiber and 43.2 times more Protein than Bottled Apple Juice with Vitamin C.
• Both Apple Juice with Vitamin C and Tomato Paste offer comparable quantities of Fructose per 14 ounces.
• 14 ounces of Apple Juice with Vitamin C provide inadequate amounts of Energy, Fiber and Protein
• Both Bottled Apple Juice with Vitamin C as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.