Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Apple Juice with Vitamin C, Ca and K

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Apple Juice with Vitamin C, Ca and K	1%	3%	96%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	35% 45.6g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	52% 37.6g	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	31.2% 22.6g	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	% 4.7g	% 10.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.76g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	0.85% 0.48g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	1.66% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	5.5% 0.071mg	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	13% 51.6μg	0% 0μg	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	101% 90mg	134% 120mg	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% 2.22mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	4.4% 0.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	33.7% 2.7mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	6.04% 0.14mg	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	16% 111mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	10% 374g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Apple Juice with Vitamin C, Ca and K per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Apple Juice with Vitamin C, Ca and K to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Apple Juice with Vitamin C, Ca and K:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 9 times more Vitamin B1, 7.9 times more Vitamin B3, 2.6 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin B9, 56 times more Vitamin E and more Vitamin K than Apple Juice with Vitamin C, Ca and K.
• While 14 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 1.3 times more Vitamin C than Cooked Ripe Red Tomatoes.
• 14 ounces of Apple Juice with Vitamin C, Ca and K have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Apple Juice with Vitamin C, Ca and K:

• 14 ounces of Cooked Ripe Red Tomatoes have 7.5 times more Copper, 5.2 times more Iron, 1.8 times more Magnesium, 3 times more Manganese and 3.1 times more Phosphorus than Apple Juice with Vitamin C, Ca and K.
• While 14 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 6.4 times more Calcium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Apple Juice with Vitamin C, Ca and K contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• 14 ounces of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 2.9 times more Carbohydrate, 3.8 times more Sugars and 4.4 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C, Calcium and Potassium provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in 14 ounces.