Comparing Nutrients in 1 kilogram COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	0%	1%	99%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	11% 320kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	84.3% 61g	35% 25.5g	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	44.4% 32.2g	18% 13g	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	% 22g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	50% 19g	38g per day for Men 19-50 years
Protein	0% 0g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	85.4% 1.1mg	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	0% 0μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	379% 9.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	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	0% 0mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	15.5% 620μg	1.28% 51μg	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	11.3% 0.9mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	29.6% 0.68mg	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	1.43% 10mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 919g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Tomatoes in Juice with Salt:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 2.2 times more Vitamin B3, 1.4 times more Vitamin B6 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 52.3 times more Vitamin B1, more Vitamin B2, more Vitamin B5, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink vs Tomatoes in Juice with Salt:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 12.2 times more Fluoride than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 33 times more Calcium, more Copper, 6.3 times more Iron, more Magnesium, more Manganese, 17 times more Phosphorus, 10.6 times more Potassium, more Selenium, 2.7 times more Sodium and 12 times more Zinc than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink has 2 times more Energy, 2.3 times more Carbohydrate, 2.4 times more Sugars and 2.5 times more Fructose than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Fiber and more Protein than COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink.
• Both COCA-COLA, POWERADE, Lemon-lime Flavored, Ready-to-drink as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.