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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Tamari	64%	1%	35%

Macro Nutrients

	Tomatoes in Juice with Salt	Tamari	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.2% 238kcal	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	0.14% 0.044g	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	0.91% 0.15g	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	17% 22g	130g per day for Men 19-50 years
Sugars	14% 10g	9.3% 6.75g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Tamari	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	61% 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	18% 71.4μg	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	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Tamari	Recommended Dietary Allowance
Calcium	13% 131mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	59.5% 0.54mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	86% 2mg	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	73.7% 516mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	1478% 22170mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	10% 376g	7.08% 262g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Tamari per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Tamari to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 9.7 times more Vitamin B1, more Vitamin C, more Vitamin E and more Vitamin K than Tamari.
• While 14 oz of Soy sauce made from soy (tamari) contain 2.8 times more Vitamin B2, 5.5 times more Vitamin B3, 3.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tamari have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Soy sauce made from soy (tamari) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomatoes in Juice with Salt have 1.7 times more Calcium and 1.4 times more Water than Tamari.
• While 14 oz of Soy sauce made from soy (tamari) contain 2.6 times more Copper, 4.2 times more Iron, 4 times more Magnesium, 7.3 times more Manganese, 7.6 times more Phosphorus, 48.6 times more Sodium and 3.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Tamari contain similar levels of Potassium per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Soy sauce made from soy (tamari) lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 1.5 times more Sugars and 2.4 times more Fiber than Tamari.
• While 14 oz of Soy sauce made from soy (tamari) contain 3.8 times more Energy, 1.6 times more Carbohydrate and 13.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Soy sauce made from soy (tamari) provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.