Comparing Nutrients in 1 kilogram Tomato Juice with Salt VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Tomato Juice with Salt	Pokeberry Shoots	Recommended Dietary Allowance
Energy	5.86% 170kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	35.6% 26g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	44.7% 17g	38g per day for Men 19-50 years
Protein	15% 8.5g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	254% 3.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	112% 1.46mg	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	40% 160μg	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	1511% 1360mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	10% 100mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	174% 1.57mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	182% 4.18mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24.8% 916g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Pokeberry Shoots per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Juice with Salt vs Pokeberry Shoots:

• 1 kilogram of Tomato Juice with Salt has 1.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Pokeberry Shoots.
• While 1 kg of Raw Pokeberry Shoots contains 18.9 times more Vitamin A, 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.9 times more Vitamin C than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Pokeberry Shoots:

• 1 kilogram of Tomato Juice with Salt has 11 times more Sodium than Pokeberry Shoots.
• While 1 kg of Raw Pokeberry Shoots contains 5.3 times more Calcium, 3.7 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 6.1 times more Manganese, 2.3 times more Phosphorus and 2.2 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Pokeberry Shoots contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Pokeberry Shoots lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pokeberry Shoots contains 4.3 times more Fiber and 3.1 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Pokeberry Shoots offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Pokeberry Shoots provide inadequate amounts of Energy in one kilogram.