Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cherries, sour, red, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Tomatoes in Juice with Salt	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.35% 0.06g	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	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	14% 10g	41.6% 30g	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	14.8% 10.7g	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	% 15.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	20% 7.54g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	13.4% 0.17mg	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	7.94% 31.8μg	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	9.26% 8.33mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	13% 131mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	31% 0.28mg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	13% 0.3mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	10% 376g	9.65% 357g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Cherries, sour, red, canned, water pack, solids and liquids:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 33.8 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.5 times more Vitamin B6, 6 times more Vitamin C, 2.6 times more Vitamin E and 1.9 times more Vitamin K than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 1.9 times more Vitamin A than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cherries, sour, red, canned, water pack, solids and liquids:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3 times more Calcium, 1.7 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium, more Selenium, 16.4 times more Sodium and 1.7 times more Zinc than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 1.3 times more Copper and 2.4 times more Iron than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.7 times more Fiber than Cherries, sour, red, canned, water pack, solids and liquids.
• While Cherries, sour, red, canned, water pack, solids and liquids contain 2.3 times more Energy, 2.6 times more Carbohydrate, 3 times more Sugars and 2.1 times more Fructose than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cherries, sour, red, canned, water pack, solids and liquids have similar amounts of Protein per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.