Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Tomato Juice with Salt	Raw Dried Figs	Recommended Dietary Allowance
Energy	5.86% 170kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	491% 639g	130g per day for Men 19-50 years
Sugars	35.6% 26g	661% 479g	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	18.3% 13.3g	316% 229g	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	% 12.5g	% 248g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.7g	g per day for Men 19-50 years
Fiber	10.5% 4g	258% 98g	38g per day for Men 19-50 years
Protein	15% 8.5g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	81.5% 1.06mg	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	50% 200μg	22.5% 90μg	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	779% 701mg	13.3% 12mg	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	21.3% 3.2mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Raw Dried Figs	Recommended Dietary Allowance
Calcium	10% 100mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	319% 2.87mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	222% 5.1mg	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	27% 190mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	25.5% 942g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Raw Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Juice with Salt versus 1 kg of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Raw Dried Figs:

• 1 kilogram of Tomato Juice with Salt has more Vitamin A, 2.2 times more Vitamin B9 and 58.4 times more Vitamin C than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 1.5 times more Vitamin B6 and 6.8 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Raw Dried Figs provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E per one kilogram.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Juice with Salt as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Raw Dried Figs:

• 1 kilogram of Tomato Juice with Salt has 25.3 times more Sodium and 3.1 times more Water than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 16.2 times more Calcium, 6.8 times more Copper, 5.2 times more Iron, 6.2 times more Magnesium, 7.5 times more Manganese, 3.5 times more Phosphorus, 3.1 times more Potassium and 5 times more Zinc than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Dried Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Dried Figs contains 14.6 times more Energy, 15.7 times more Omega 6, 18.1 times more Carbohydrate, 18.6 times more Sugars, 17.2 times more Fructose, 24.5 times more Fiber and 3.9 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one kilogram.