Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Tomatoes in Juice with Salt	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	35.3% 1024kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12% 11.8g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	25.8% 4.4g	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	170% 221g	130g per day for Men 19-50 years
Sugars	14% 10g	206% 149g	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	128% 49g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	149% 1.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	224% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	166% 8.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	101% 1.3mg	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	67.5% 270μg	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	173% 156mg	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	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	13% 131mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	628% 5.65mg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	183% 770mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	319% 7.33mg	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	202% 1413mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	400% 13602mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	10% 376g	1.56% 57.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Sun-dried Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Sun-dried Tomatoes 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 Sun-dried Tomatoes:

• 14 ounces of Tomatoes in Juice with Salt have 59 times more Vitamin E than Sun-dried Tomatoes.
• While 14 oz of Sun-dried Tomatoes contain 2.2 times more Vitamin A, 8.9 times more Vitamin B2, 12.7 times more Vitamin B3, 17.9 times more Vitamin B5, 3 times more Vitamin B6, 8.5 times more Vitamin B9, 3.1 times more Vitamin C and 16.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sun-dried Tomatoes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Sun-dried Tomatoes:

• 14 ounces of Tomatoes in Juice with Salt have 6.5 times more Water than Sun-dried Tomatoes.
• While 14 oz of Sun-dried Tomatoes contain 3.3 times more Calcium, 27.4 times more Copper, 15.9 times more Iron, 19.4 times more Magnesium, 27.1 times more Manganese, 20.9 times more Phosphorus, 17.9 times more Potassium, 7.9 times more Selenium and 16.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sun-dried Tomatoes contain similar levels of Sodium per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Sun-dried Tomatoes contain 16.1 times more Energy, 11.9 times more Fat, 11.4 times more Omega 6, 16.1 times more Carbohydrate, 14.7 times more Sugars, 6.5 times more Fiber and 17.9 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 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in 14 ounces.