Comparing Nutrients in 1 kilogram Tomatoes VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	35% 25.5g	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	19% 13.7g	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	% 12.5g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	31.6% 12g	50% 19g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	20% 80μg	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	152% 137mg	140% 126mg	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	36% 5.4mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	1.28% 51μg	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	33.8% 2.7mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.5% 945g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Tomatoes in Juice with Salt:

• Raw Ripe Red Tomatoes have 2.1 times more Vitamin A, 1.9 times more Vitamin B9 and 3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 15.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3, Vitamin C and Vitamin E per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Tomatoes in Juice with Salt:

• Raw Ripe Red Tomatoes have 1.7 times more Manganese, 1.4 times more Phosphorus, 1.2 times more Potassium and 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.3 times more Calcium, 2.1 times more Iron, more Selenium and 23 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Magnesium and Water per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.