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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cucumber	14%	5%	81%

Macro Nutrients

	Tomatoes in Juice with Salt	Cucumber	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	0.65% 0.11g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	14% 10g	9.14% 6.63g	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	4.76% 3.45g	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	% 4.92g	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.12g	g per day for Men 19-50 years
Fiber	20% 7.54g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cucumber	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	12.7% 3.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	6.95% 27.8μg	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	12.3% 11mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	54.2% 65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cucumber	Recommended Dietary Allowance
Calcium	13% 131mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	0.13% 5.16μg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 14.8μg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	0.53% 7.94mg	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	10.2% 378g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4 times more Vitamin A, 21.3 times more Vitamin B1, 1.7 times more Vitamin B2, 7.3 times more Vitamin B3, 2.8 times more Vitamin B6, 4.5 times more Vitamin C and 19.7 times more Vitamin E than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 2.2 times more Vitamin B5 and 6.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Whole Cucumber have similar amounts of Vitamin B9 per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Calcium, 1.3 times more Copper, 2 times more Iron, 1.3 times more Potassium, 2.3 times more Selenium and 57.5 times more Sodium than Raw Whole Cucumber.
• While Raw Whole Cucumber contains 1.3 times more Magnesium, 1.4 times more Phosphorus 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 Whole Cucumber have similar amounts of Manganese and Water per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Whole Cucumber have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.5 times more Sugars, 1.5 times more Fructose, 3.8 times more Fiber and 1.2 times more Protein than Raw Whole Cucumber.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Whole Cucumber have similar amounts of Carbohydrate per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Whole Cucumber have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.