Comparing Nutrients in 14 ounces Tomato Juice with Salt VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Flaxseed	13%	67%	20%

Macro Nutrients

	Tomato Juice with Salt	Flaxseed	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	73% 2119kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	173% 167g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5659% 91g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	138% 23.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	88% 115g	130g per day for Men 19-50 years
Sugars	14% 10.2g	8.5% 6.15g	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	7.3% 5.28g	0% 0g	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	% 4.96g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.56g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	285% 108g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Flaxseed	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	544% 6.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	447% 134μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	86.3% 345μg	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	309% 278mg	2.65% 2.4mg	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	8.47% 1.27mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	101% 1012mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	538% 4.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.68% 27.4μg	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	19.3% 1.55mg	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	370% 1556mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	428% 9.85mg	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	10.8% 75.4mg	364% 2548mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	95% 3227mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	183% 101μg	55μg per day for Men 19-50 years
Sodium	67% 1004mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	157% 17.2mg	11mg per day for Men 19-50 years
Water	10% 374g	0.75% 27.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Flaxseed per 14 oz

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

Lets compare vitamin content per 14 ounces of Tomato Juice with Salt vs Flaxseed:

• 14 ounces of Tomato Juice with Salt have more Vitamin A and 116.8 times more Vitamin C than Flaxseed.
• While 14 oz of Flaxseed contain 16.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B3, 6.8 times more Vitamin B6, 4.4 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Flaxseed provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 14 ounces of Flaxseed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Flaxseed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Juice with Salt vs Flaxseed:

• 14 ounces of Tomato Juice with Salt have 8.4 times more Sodium and 13.5 times more Water than Flaxseed.
• While 14 oz of Flaxseed contain 25.5 times more Calcium, 29 times more Copper, 14.7 times more Iron, 35.6 times more Magnesium, 36.5 times more Manganese, 33.8 times more Phosphorus, 3.7 times more Potassium, 50.8 times more Selenium and 39.5 times more Zinc than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Juice with Salt have 1.7 times more Sugars than Flaxseed.
• While 14 oz of Flaxseed contain 31.4 times more Energy, 145.4 times more Fat, 192.8 times more Saturated Fat, 4562.6 times more Omega 3, 268.3 times more Omega 6, 8.2 times more Carbohydrate, 68.3 times more Fiber and 21.5 times more Protein than Canned Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein