Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Arrowroot	23%	2%	75%

Macro Nutrients

	Tomatoes in Juice with Salt	Arrowroot	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	41% 53g	130g per day for Men 19-50 years
Sugars	14% 10g	NA	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	7.17% 5.2g	NA	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Arrowroot	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	47.3% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	81.2% 1.06mg	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	7.94% 31.8μg	335% 1341μg	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	55.6% 50mg	8.38% 7.54mg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Arrowroot	Recommended Dietary Allowance
Calcium	13% 131mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	53.4% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	30% 0.69mg	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	9.64% 67.5mg	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	53% 1802mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	6.88% 103mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	10% 376g	8.66% 320g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Arrowroot:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A, 4 times more Vitamin B1 and 6.6 times more Vitamin C than Raw Arrowroot.
• While Raw Arrowroot contains 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 42.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Arrowroot have similar amounts of Vitamin B2 per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Arrowroot have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Arrowroot:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.5 times more Calcium and 4.4 times more Sodium than Raw Arrowroot.
• While Raw Arrowroot contains 2.3 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 5.8 times more Phosphorus, 2.4 times more Potassium and 5.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Arrowroot have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.5 times more Fiber than Raw Arrowroot.
• While Raw Arrowroot contains 4.1 times more Energy, 4.5 times more Omega 3, 3.9 times more Carbohydrate and 5.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Arrowroot have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.