Comparing Nutrients in 14 ounces Tomato Juice VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Tomato Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.9% 0.33g	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	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	14% 10.2g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.7% 2.67mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	38.5% 0.5mg	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	20% 79.4μg	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	127% 1.14mg	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	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	29% 0.67mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25.3% 861mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	53.4% 802mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	10% 374g	9.43% 349g	3700g per day for Men 19-50 years

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

• Canned Tomato Juice no Salt has 4 times more Vitamin B1, 1.8 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 2.2 times more Vitamin B3, 1.8 times more Vitamin B6, 6.2 times more Vitamin E and 1.5 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Canned Tomato Puree with Salt have similar amounts of Vitamin A and Vitamin B2 per 14 oz.
• Both Canned Tomato Juice no Salt as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Tomato Puree with Salt contains 1.8 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium, 20.2 times more Sodium and 3.3 times more Zinc than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Canned Tomato Puree with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Tomato Puree with Salt contains 2.2 times more Energy, 2.5 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fructose, 4.8 times more Fiber and 1.9 times more Protein than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt as well as Canned Tomato Puree with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.