Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Stewed Canned Tomatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	8.97% 260kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	27% 35.3g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	35.6% 26g	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	26% 19g	18.3% 13.3g	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	% 16.3g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	10.5% 4g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	10% 90μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	54% 0.7mg	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	12.5% 50μg	50% 200μg	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	87.8% 79mg	779% 701mg	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	55.3% 8.3mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	166% 13.3mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Tomato Juice with Salt:

• Stewed Canned Ripe Red Tomatoes have 2.6 times more Vitamin E than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 2.6 times more Vitamin A, 2.2 times more Vitamin B1, 2.2 times more Vitamin B2, 4.1 times more Vitamin B6, 4 times more Vitamin B9 and 8.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Juice with Salt have similar amounts of Vitamin B3 and Vitamin K per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Tomato Juice with Salt:

• Stewed Canned Ripe Red Tomatoes have 3.4 times more Calcium, 2.7 times more Copper, 3.4 times more Iron and 1.5 times more Zinc than Canned Tomato Juice with Salt.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Juice with Salt have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Canned Ripe Red Tomatoes have 1.8 times more Carbohydrate, 1.4 times more Sugars, 1.4 times more Fructose and 2.5 times more Fiber than Canned Tomato Juice with Salt.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Juice with Salt have similar amounts of Protein per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.