Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Dried Basil Spices

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dried Basil Spices	29%	11%	60%

Macro Nutrients

	Tomatoes in Juice with Salt	Dried Basil Spices	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	16.7% 16g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	26.8% 8.56g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	4.65% 0.79g	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	146% 190g	130g per day for Men 19-50 years
Sugars	14% 10g	9.36% 6.8g	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	4.1% 2.98g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	20% 7.54g	394% 150g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dried Basil Spices	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	366% 4.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	122% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	66.5% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	409% 5.3mg	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	308% 1230μg	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	3.53% 3.18mg	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	283% 42.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	5671% 6805μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dried Basil Spices	Recommended Dietary Allowance
Calcium	13% 131mg	889% 8890mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	926% 8.33mg	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	4455% 356mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	672% 2822mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	1691% 39mg	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	155% 1087mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	307% 10438mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	256% 28mg	11mg per day for Men 19-50 years
Water	10% 376g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Dried Basil Spices per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Dried Basil Spices 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 Dried Basil Spices:

• 14 ounces of Tomatoes in Juice with Salt have 7.2 times more Vitamin B1 and 15.8 times more Vitamin C than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain 1.9 times more Vitamin A, 21.8 times more Vitamin B2, 6.9 times more Vitamin B3, 7.2 times more Vitamin B5, 12.1 times more Vitamin B6, 38.8 times more Vitamin B9, 18.1 times more Vitamin E and 659.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Dried Basil Spices have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Basil Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Dried Basil Spices:

• 14 ounces of Tomatoes in Juice with Salt have 1.5 times more Sodium and 9.2 times more Water than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain 67.9 times more Calcium, 40.4 times more Copper, 157.5 times more Iron, 71.1 times more Magnesium, 144.1 times more Manganese, 16.1 times more Phosphorus, 13.8 times more Potassium, 4.3 times more Selenium and 59.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 1.5 times more Sugars than Dried Basil Spices.
• While 14 oz of Dried Basil Spices contain 14.6 times more Energy, 16.3 times more Fat, 63.4 times more Saturated Fat, 75 times more Omega 3, 13.8 times more Carbohydrate, 19.8 times more Fiber and 29.1 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, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Basil Spices provide inadequate amounts of Omega 6 in 14 ounces.