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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Borage	28%	24%	48%

Macro Nutrients

	Tomatoes in Juice with Salt	Borage	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	2.54% 0.43g	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	9.34% 12g	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	NA	38g per day for Men 19-50 years
Protein	5.6% 3.14g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Borage	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	25.6% 0.33mg	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	13% 51.6μg	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	55.6% 50mg	154% 139mg	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	Borage	Recommended Dietary Allowance
Calcium	13% 131mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	57.3% 0.52mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	60.2% 1.4mg	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	9.64% 67.5mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	55% 1865mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	21% 318mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 376g	9.98% 369g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 9.6 times more Vitamin B1, 2.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Borage.
• While Raw Borage contains 10.5 times more Vitamin A, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 2.8 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Borage have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Sodium than Raw Borage.
• While Raw Borage contains 2.8 times more Calcium, 2.5 times more Copper, 5.8 times more Iron, 5.2 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 2.5 times more Potassium, 1.3 times more Selenium and 1.7 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 Borage have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Borage contains 2.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Borage have similar amounts of Carbohydrate per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Borage have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.