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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Miso	25%	26%	49%

Macro Nutrients

	Tomatoes in Juice with Salt	Miso	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	58% 9.84g	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	77.5% 101g	130g per day for Men 19-50 years
Sugars	14% 10g	34% 24.6g	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	33% 24g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Miso	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	60.8% 0.79mg	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	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Miso	Recommended Dietary Allowance
Calcium	13% 131mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	185% 1.67mg	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	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	148% 3.4mg	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	90% 631mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	986% 14796mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	92% 10mg	11mg per day for Men 19-50 years
Water	10% 376g	4.6% 171g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5 times more Vitamin A, 5.9 times more Vitamin B1, more Vitamin C and 59 times more Vitamin E than Miso.
• While Miso contains 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 11.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Miso have insufficient amounts of Vitamin D in 14 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.2 times more Water than Miso.
• While Miso contains 1.7 times more Calcium, 8.1 times more Copper, 4.4 times more Iron, 4.8 times more Magnesium, 12.6 times more Manganese, 9.4 times more Phosphorus, 10 times more Selenium, 32.4 times more Sodium and 21.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Miso have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Miso contains 12.4 times more Energy, 24 times more Fat, 30.1 times more Saturated Fat, 101.3 times more Omega 3, 25.6 times more Omega 6, 7.3 times more Carbohydrate, 2.4 times more Sugars, 4.6 times more Fructose, 2.8 times more Fiber and 16.2 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 Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.