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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Epazote	4%	13%	83%

Macro Nutrients

	Tomatoes in Juice with Salt	Epazote	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	NA	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	NA	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	22.7% 29.5g	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	39.7% 15g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Epazote	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	46.4% 0.6mg	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	213% 853μg	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	16% 14.3mg	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	Epazote	Recommended Dietary Allowance
Calcium	13% 131mg	109% 1091mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	83.8% 0.75mg	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	93% 7.46mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	535% 12.3mg	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	48.8% 341mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	74% 2512mg	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	11.4% 171mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	10% 376g	9.57% 354g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.7 times more Vitamin A, 20.5 times more Vitamin B1 and 3.5 times more Vitamin C than Raw Epazote.
• While Raw Epazote contains 6.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and 26.9 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 Epazote have similar amounts of Vitamin B3 per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Epazote have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.7 times more Sodium than Raw Epazote.
• While Raw Epazote contains 8.3 times more Calcium, 3.7 times more Copper, 3.3 times more Iron, 12.1 times more Magnesium, 45.6 times more Manganese, 5.1 times more Phosphorus, 3.3 times more Potassium, 1.3 times more Selenium and 9.2 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 Epazote have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.4 times more Protein than Raw Epazote.
• While Raw Epazote contains 2 times more Energy, 2.1 times more Carbohydrate and 2 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Epazote have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.