Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	10.8% 14g	130g per day for Men 19-50 years
Sugars	NA	14% 10.2g	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	NA	7.3% 5.28g	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	4.18% 1.6g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	21.4% 0.28mg	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	8.93% 35.7μg	20% 79.4μg	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	27.3% 24.6mg	309% 278mg	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	NA	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	13% 1.03mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	11.7% 0.27mg	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	7.94% 55.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Tomato Juice with Salt:

• Canned Red Ripe Tomatoes with Green Chilies have 1.5 times more Vitamin B6 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 2.9 times more Vitamin B1, 4.1 times more Vitamin B2, 2.2 times more Vitamin B9 and 11.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Vitamin A and Vitamin B3 per 14 oz.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Tomato Juice with Salt:

• Canned Red Ripe Tomatoes with Green Chilies have 2 times more Calcium, 2.1 times more Copper, 1.9 times more Manganese and 1.6 times more Sodium than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.5 times more Iron, 1.4 times more Phosphorus and 2 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Magnesium, Zinc and Water per 14 oz.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of macro-nutrients per 14 oz
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.