Comparing Nutrients in 1 kilogram Tomato Paste VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Tomato Paste	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	28.3% 820kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	87% 113g	130g per day for Men 19-50 years
Sugars	168% 122g	133% 96g	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	80.7% 58.5g	79% 57.3g	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	% 57.5g	% 26.3g	g per day for Men 19-50 years
Sucrose	% 3g	% 12.6g	g per day for Men 19-50 years
Fiber	108% 41g	5.26% 2g	38g per day for Men 19-50 years
Protein	77% 43.2g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	4.56% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	14% 0.18mg	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	30% 120μg	0% 0μg	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	243% 219mg	428% 385mg	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	287% 43mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	36% 360mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	9.78% 391μg	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	373% 30mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	32% 0.74mg	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	119% 830mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	20% 735g	24% 882g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Apple Juice with Vitamin C per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Apple Juice with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Apple Juice with Vitamin C:

• 1 kilogram of Tomato Paste has more Vitamin A, 2.9 times more Vitamin B1, 9 times more Vitamin B2, 42.1 times more Vitamin B3, 2.9 times more Vitamin B5, 12 times more Vitamin B6, more Vitamin B9, 430 times more Vitamin E and more Vitamin K than Apple Juice with Vitamin C.
• While 1 kg of Bottled Apple Juice with Vitamin C contains 1.8 times more Vitamin C than Canned Tomato Paste.
• 1 kilogram of Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Apple Juice with Vitamin C:

• 1 kilogram of Tomato Paste has 4.5 times more Calcium, 30.4 times more Copper, 24.8 times more Iron, 8.4 times more Magnesium, 4.1 times more Manganese, 11.9 times more Phosphorus, 10 times more Potassium, 53 times more Selenium, 14.8 times more Sodium and 31.5 times more Zinc than Apple Juice with Vitamin C.
• 1 kilogram of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.8 times more Energy, 1.7 times more Carbohydrate, 1.3 times more Sugars, 20.5 times more Fiber and 43.2 times more Protein than Apple Juice with Vitamin C.
• Both Tomato Paste and Apple Juice with Vitamin C offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Apple Juice with Vitamin C provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Paste as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.