Comparing Nutrients in 1 pound Garlic VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Garlic	16%	3%	81%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Garlic	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	23.3% 676kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.04g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	12% 15.7g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	16% 11.6g	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	NA	8.2% 5.94g	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	NA	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	51.5% 29g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Garlic	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	38.7% 0.5mg	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	3.4% 13.6μg	9.07% 36.3μg	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	157% 142mg	63.5% 57mg	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	2.4% 0.36mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	82% 821mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	96% 7.7mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	13.4% 0.31mg	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	99% 694mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	53.5% 1819mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	117% 64.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	7.2% 266g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Garlic versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Garlic has 2 times more Vitamin B2, 5.1 times more Vitamin B5, 11.1 times more Vitamin B6 and 2.5 times more Vitamin C than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 2.9 times more Vitamin B1, 2.7 times more Vitamin B9, 7.4 times more Vitamin E and 1.5 times more Vitamin K than Raw Garlic.
• Both Garlic and Tomatoes in Juice with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Garlic as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Garlic has 5.5 times more Calcium, 5.8 times more Copper, 3 times more Iron, 2.5 times more Magnesium, 24.6 times more Manganese, 9 times more Phosphorus, 2.1 times more Potassium, 20.3 times more Selenium and 9.7 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 6.8 times more Sodium and 1.6 times more Water than Raw Garlic.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Garlic has 9.3 times more Energy, 9.5 times more Carbohydrate and 8.1 times more Protein than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 2.6 times more Sugars than Raw Garlic.
• Both Garlic and Tomatoes in Juice with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Raw Garlic as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.