Comparing Nutrients in 14 ounces Tomatoes VS Canned Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Tomatoes	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	12% 15.4g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	15.5% 11.3g	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	7.5% 5.44g	7.66% 5.56g	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	% 4.96g	% 5.44g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.28g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	21% 83.3μg	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	60.4% 54.4mg	239% 216mg	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	14.3% 2.14mg	27% 4.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	20% 24.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	30% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	14% 1.1mg	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	19.7% 0.45mg	14% 0.32mg	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	13.6% 95mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	44.7% 671mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	10% 375g	10% 373g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Canned Vegetable Juice Cocktail:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin K than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 2.8 times more Vitamin B5, 1.4 times more Vitamin B9, 4 times more Vitamin C and 1.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Vegetable Juice Cocktail have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Canned Vegetable Juice Cocktail:

• Raw Ripe Red Tomatoes have 1.4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Canned Vegetable Juice Cocktail.
• While Canned Vegetable Juice Cocktail contains 1.4 times more Calcium and 33.8 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Vegetable Juice Cocktail have similar amounts of Copper, Iron, Magnesium and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Vegetable Juice Cocktail have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 2.4 times more Fiber than Canned Vegetable Juice Cocktail.
• Both Raw Ripe Red Tomatoes and Canned Vegetable Juice Cocktail have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Vegetable Juice Cocktail have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.