Comparing Nutrients in 1 kilogram Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	4%	5%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.3% 560kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	31% 40g	130g per day for Men 19-50 years
Sugars	158% 115g	34.3% 25g	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	58.2% 42.2g	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	% 32g	% 12g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 0g	g per day for Men 19-50 years
Fiber	15.8% 6g	18.4% 7g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	60.8% 0.79mg	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	42.5% 170μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	229% 5.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	253% 228mg	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	12% 1.8mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.5% 81μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	18% 180mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	83.3% 0.75mg	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	42.5% 3.4mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	590% 13.6mg	45.7% 1.05mg	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	23% 160mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23% 856g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS VS Cooked Ripe Red Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS versus 1 kg of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Cooked Ripe Red Tomatoes:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin B12 and 2.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 1 kg of Cooked Ripe Red Tomatoes contains 1.6 times more Vitamin B3, 3.7 times more Vitamin C and 3.1 times more Vitamin E than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin A and Vitamin B6 per one kilogram.
• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS have insufficient amounts of Vitamin E
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS vs Cooked Ripe Red Tomatoes:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 1.7 times more Magnesium and 12.9 times more Manganese than Cooked Ripe Red Tomatoes.
• While 1 kg of Cooked Ripe Red Tomatoes contains 1.5 times more Copper, 2 times more Iron and 1.8 times more Phosphorus than Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS and Cooked Ripe Red Tomatoes contain similar levels of Potassium and Water per one kilogram.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS has 3.3 times more Carbohydrate, 4.6 times more Sugars and 3.2 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Fruit juice smoothie, BOLTHOUSE FARMS, GREEN GOODNESS as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in one kilogram.