Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	1.24% 0.21g	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	40% 52g	130g per day for Men 19-50 years
Sugars	14% 10g	17% 12.4g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	94% 849μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22.6% 0.29mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	14% 12.7mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	13% 131mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	36.6% 0.33mg	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	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	65.4% 1.5mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	10% 376g	8.93% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Frozen Mixed Vegetables per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cooked Frozen Mixed Vegetables 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 Cooked Frozen Mixed Vegetables:

• 14 ounces of Tomatoes in Juice with Salt have 8.1 times more Vitamin B1, 1.5 times more Vitamin B6, 3.9 times more Vitamin C and 1.6 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain 10.7 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9 and 9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3 per 14 ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cooked Frozen Mixed Vegetables:

• 14 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium and 3.3 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 5.6 times more Manganese, 3 times more Phosphorus and 4.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Mixed Vegetables contain similar levels of Potassium and Water 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 Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Frozen Mixed Vegetables contain 4.1 times more Energy, 3.8 times more Carbohydrate, 2.3 times more Fiber and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Mixed Vegetables offer comparable quantities of Sugars per 14 ounces.
• 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 Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.